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    Amy Ba
    Jun 18, 2020

    Leg Burnout


    Date: Thursday- June 18, 2020

    Location: Fire House

    Q: Beats

    PAX: Cheesehead

    Welcome/Disclaimer with explaining social distancing rules

    Warm-up: jumping jacks, praying mantis, butt kickers, squats

    The thang:

    5min you are using your heavy weights

    2 min burnout in between each rotation with a lap before starting the next round


    Round 1:

    10 dumbbell jump squats

    10 pulse squats (3 pulse then up) with dumbbells

    2 min burpee burnout (1st minute is normal burpees with the push up and the second minute is half burpees)


    Round 2:

    10 alternating lunge with pass under (1:1)

    10 jumping lunges with weights (1:1)

    2 min 3 high knees with star jump


    Round 3:

    10 prisoner squats

    10 curtsy lunge with weights (1:1)

    2 min bear crawl hold (1 min the hold 1 min hold with alternating knee touches)


    Round 4:

    10 monkey humpers

    10 mount Everest

    2 min criss cross squats then tuck jump


    Round 5:

    10 duck forward and back of mat with weights

    10 bear crawl forward and back with a donkey kick

    2 min jumping jack with the weight


    We did our count-o-rama, name-o-rama, and finished with a prayer!


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