Q: @Misogi
PAX: @QueenB, @Granola, @Mixalot, @Fort Knox, @Candy Striper, @Cross-X - Social Q, @Sherpa, @Cupcake
What a great turn out!
Warmup:
Rockettes x12
Knee hug x12
Lateral lunge x12
Activation:
Go down to park and….
1 min dead hang
1 min 90° squat hold
Rest
Repeat
Working set 1: fast and powerful
1 min squat to shoulder press
1 min RDL to row
Rest
Repeat but try to do more in round two
Working set 2: slow and controlled
1 min weighted lateral lunge
1 min alternating bent over row
1 min plank to bear
1 min hand release merkin
Rest
Repeat
Core:
1 min Russian twists
1 min dead bugs
1 min plank up downs
Rest
Repeat
Finisher:
1 min alternating lunge jumps to squat jump
Rest
Repeat
Cooldown:
Lying knee hugs
Side lying arm sweeps
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