When: Thursday, June 24, 2021; Q: Jolt; PAX: Mentor, Buckeye, Ranger, Glammy, Hawkeye, McQueen, Star-Lord, Canvas, Rookie, Luna, Deluge, Defender, Duchess, 007 & Rogue
Disclaimer: Push yourself but listen to your body and modify if needed.
Mobile warm-up
The Thang: Complete six sets of agility, balance and core exercises in tabata-style (8 rounds/20 seconds on/10 seconds off), followed by a one minute cardio burst before moving to the next exercise. The sets: (1) Tabata: Thrusters or Squat, clean & press / Cardio: Skaters; (2) Tabata: Diamond pushups and Row-fly combo (alternate each tabata round) / Cardio: Curb toe taps leading with the right foot; (3) Tabata: Single leg squat to plank walk out (switch legs each tabata round) / Cardio: Curb toe taps leading with left foot; (4) Tabata: Curls in stationary lunge and Skier tricep extensions (alternate each tabata round) / Cardio: Plyometric mountain climbers; (5) Tabata: Single leg plyo deadlift (switch legs each tabata round) / Cardio: Atomic sit-up & Burpee combo; (6) Tabata: Aroung-the-world planks with leg raises (rotate between side, front, side, revere plank each round, two times through) / Cardio: Side shuffle touch down.
Cooldown / Stretch
Inspiration: We all have the same amount of time each day – how will you choose to use yours???
FiA Knoxville 