Where: Anchor
When: Sat, Jan 22, 2022
Q: Hot Buns
Pax: Hop Along, Micro, Yellowstone, Package, and Windy
Disclaimer / warmup
The Thang:
Smurf Jack into Star Jack (45 sec)
push ups (20 sec)
Jump squat into squat tap (45 sec)
Inchworm Into Tuck Jump (45 sec)
Mtn Climbers (20 sec)
Inchworm into straight jump (45 sec)
WORK THROUGH EACH SET (30 sec rest in between each set) and REPEAT
30 sec / 30 / 30 / 30
crunches / bicycles / leg lifts / dollies
Curls / W press / Tricep Extension / Push ups
WORK THROUGH EACH SET (30 sec rest in between) and REPEAT 3X
Tabata
Lateral Jump Squat (20 sec)
rest for 10
Speed Step (20 sec)
Power Lunge (20 sec)
rest for 10
Speed Lunge (20 sec)
REPEAT 2X
COT / Namarama
inspiration:
“Work for a Cause, not Applause. Live life to Express, not Impress. Don’t strive to make your presence Noticed, just make your absence felt. “
FiA Knoxville 