Q: Hot Buns
Who was there: Fromage, Shiplap, Scrubs, Giant
Disclaimer / Warm Up
The Thang: Get your timer, your gonna need it!
Set 1 x 3
Plyo Lunges w/weight to collar bone (30 sec)
5 second rest
Plyo lunges w/weight to collar bone (10 sec)
5 sec rest
Plyo lunges w/weight to collar bone (10 sec)
~ 20 second recovery, then repeat Set 1 (2 more times) ~
Set 2 x 3
Squats, lift weight on the way up! (30 sec)
5 sec rest
Squats, lift weigh on the way up (10 sec)
5 sec rest
Squats, lift weight on the way up (10 sec)
~ 20 sec recovery (repeat Set 2 (2 more times)~
Split into 2 groups
Group A (fast feet, ladder runs in place) / Group B (push ups)
For 2 uninterrupted minutes, each group does their exercise, swapping exercises every 30 seconds until the 2 minutes is up.
REST FOR 30 Seconds
Group A (long jump) / Group B (switch climbers)
For 2 uninterrupted minutes, each group does their exercise, swapping exercises every 30 seconds until the 2 minutes is up.
Rest for 30 seconds
For 45 seconds – Long jump with weight x 7
Side jumps with weight x 7 (do as many reps of each 7 times for 45 seconds)
20 second Recovery
For 45 seconds – Long jump with tuck jump x 7
Plank with shoulder taps x 7 (do as many reps of each 7 times for 45 sec)
20 second recovery
For 45 seconds – Long jump with weight x 5
Side jumps with weight x 5 (do as many reps of each 5 times for 45 sec)
20 second recovery
For 45 seconds – Long jump with tuck jump x 5
Plank with shoulder taps x 5 (do as many reps of each 5 times for 45 sec)
Motivation: “So many of us are waiting for the exact right time to attack. We wait for the stars to align before we make our move in life. Truth is, there is only today & what you make of it. You have to learn to do when you don’t to do!” David Goggins
FiA Knoxville 