Date: June 17, 2020; Q: Nomad; PAX: Salsa, Hocus Pocus, Giant, Thriller, Rapking, HopAlong
Disclaimer: I am not a trained fitness professional; I just like to boss people around. Workout at your own pace and modify if needed!
ROUND 1 AMRAP 8 min – 10 Superwomen, 10 Hammer Curls, 10 Bent Over Rows, 10 Reverse Flies, 10 Upright Rows
1 Minute Plank Jacks
ROUND 2 AMRAP 7 minutes –10 Lunges – in place or walking (10 each leg), 10 Smurf Jacks, 10 Single Leg Dead Lifts with weights, 10 Donkey Kicks,
Wall sit 1.30
ROUND 3 AMRAP 5 minutes 10 Tricep Extensions in a Squat, 10 Lateral raises (and Calf Raise), 10 Front Raises (Hello Shoulders!)
THE FINISHER 1 min each (no break) –Russian Twists, Box Cutters, Bridge
FiA Knoxville 