where: Anchor, Sept 1, 2020
Q: Hot Buns
Pax: Shiplap, Hop Along, Micro, Nomad, Lake Life, Fromage, Froyo, Rapking
The Thang:
A / B alternating workouts. 30 seconds each for 3 minutes total
COT / INSPIRATION
180 degree jumps (30 seconds) / Lunge w/ a twist (30 seconds). Rotate every 30 for 3 minutes
V ups / Bridge with a weight
Lateral Raise (forward) w/weight / Plank w/alternating toe touch then walk hands out 4 x and back 4 x
Plyo Lunge / Squat Hold
Explosive push up / Crab Toe touch
Hollow Hold / Dead Lift w/ High pull
Plank / Left side plank /. Right side plank. (Do this one only 2x since it has 3 parts) I
Lateral Lunge w/ weight (push weight forward) / Shoulder press
Side shuffle jump / Long Split Row (w/ weight). right then left
FiA Knoxville 