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    Amy Ba
    Jan 31, 2020

    Cardio Beatdown 🏃🏻‍♀️👊🏽




    Date: 1-30-2020

    Locations: Fire House


    Q: Beats


    PAX: Gilly, S’mores, Joy, Chill Pill, Siren, Bookworm, and welcome FNG- Yogi


    Welcome/Disclaimer


    Warm up- slow lap then surmise-sprint a lap around then in cadence exercises jumping jacks, praying mantis, Free stretch while explaining Workout


    The thang- 5 min rotations

    Round 1

    Sprint to cone, jog back and do 15 shoulder taps 1:1 repeat for the full 5 min

    2 min jump rope

    Round 2

    Sprint to cone, jog back and do 15 plank roll donkey kick-for the full 5 min

    2 min jump rope

    Round 3

    Sprint to cone, jog back and do 15 smurf jacks- repeat for the full 5 min

    2 min jump rope

    Round 4

    Sprint to come, jog backwards and do 15 pike merkins- repeat for the full 5 min

    2 min jump rope

    Round 5

    Sprint to come, jog back and do 15 heel click jump squats- Repeat for the full 5 min

    2 min jump rope


    COT:

    Count-O-Rama

    Name-O-Rama

    Announcements: GALENTINE’S DAY EVENT on February 15th at 6:30pm!! Mark those calendars!



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