11 PAX, including 2 FNGs, on a beautiful sunny Saturday for some intense HIIT work, our version of the Kentucky Derby (winner received free coffee from Q), and some seat work to finish off the hour.
Warm-up: jog, arm circles, good mornings
Part A (1 minute each):
1 Jumping jacks
2 star jumps
4 jumping lunges
5 squat jumps
6 goofballs (ask F3)
7 tuck jumps
8 mountain climbers
9 high knees
Plank dips/butt ups
1 minute rest and then repeat Part A for 30 seconds each.
Part B: Partner runs suicides, other partner does these:
1) Burpees 2) squats 3) lunges 4) Raggedy Anns
Part C: EMOM (6 min)
Right leg: fire hydrant, donkey kicks, rainbow glute
Left leg: fire hydrant, donkey kicks, rainbow glute
Everyone worked really hard today!!