Let’s GOOOO!

January 23, 2021 FiAKnox

A0: The Chapel, 7:15 am

Q: 007

Disclaimer: I am not a trained professional, please modify when needed, but keep pushing yourself.

PAX: Luna, Footloose, Jolt, Ranger, Cinderella, Aria, Neon, Hawkeye, Canvas, Page Turner, Duchess, Package, McQueen, FNG- Codevalier

The Thang:

Warm-Up:

Jumping Jacks
High Knees
Run with resistance band to stop sign then pulse squat, side lunge down hill to other stop sign and pulse squat return to chapel.
Jumping Jacks
Resistance band walk in parking lot

Session 1:

10 to the ground burpees
15 right leg staggered squat with rear leg lift
Run
10 to the ground burpees
15 left leg staggered squat with rear leg lift
Run

Session 2:

15 push-ups
15 tri-cep extensions
Jumping Jacks
15 push-ups
15 tri-cep
Resistance band walk in parking lot

Session 3:

15 push up hydrants- right
Run square/resistance band walk in parking lot
15 push up hydrants – left
Run square/resistance band walk in parking lot
15 Donkey kicks-right
15 push-ups
Run around square/resistance band walk in parking lot
15 Donkey Kicks- left
15 push-ups
Run square/resistance band walk in parking lot

Session 4:

15 Bridges
15 bridges with shoulder/chest press
Run
15 Bridges
15 bridges with shoulder/chest press
Run Square/parking lot side lunges

Session 5:

1 min Wall sit
15 Wall push ups
2 min wall sit
Parking lot side lunges

Inspiration: Don’t stop Throwing Candy…