Date: 1/23/2020
Locations: Fire House
Q: Beats
PAX: Gilly, Gypsy, S’mores
Welcome/Disclaimer
Warm up: 15 butt kickers, 15 pulse squats, 1 min jump rope, free stretch arms and anything else needed while Q explains the workout
The Thang: 7 minute circuits. How many rounds can you get in?
Circuit 1:
15- star jumps
30-weighted step ups 1:1 (if you bad, add and overhead press or lateral raise)
30- Bulgarian split squats 1:1
15- tuck jumps
1 min recovery: stand at the back of mat. Frog jump forward, do a 1/2 burpee. Front jump backwards then frog jump forward and then 1/2 burpee. Repeat for the full minute.
Circuit 2:
15- sumo jump squats
15-incline merkins
15-upright row to side extensions is 1
15- burpee with 4 mountain climber (if you bad, do a tuck jump too)
1 min recovery: jump rope
Rinse and repeat all of this again
We had time for 1 minute of high/low planks to finish off the workout with our “core”down!
COT:
Count-O-Rama
Name-O-Rama
Announcements: Baby shower for Cyborg and Anchor THIS Saturday at noon!! Let Power know if you are able to make it so she is able to prepare! Check out the "Events" tab on this website to sign up!