HIIT: Sprints and Cardio
August 3, 2017
AMRAP FuN! – Blakeney Burn Pre-Blast
August 3, 2017

HIIT Pyramid – AKA “Really, Pepper????”

  • When: 07/29/2017
  • Q: Pepper
  • Pax: 8 Mile, Yogi, Mule, The 411, Beaker, Glitter Bomb, Berry, Edge, Bobcat, Lauren -Beast, Brett - Sweatshop, Renee - Dark Angel, Christine - Bookworm

14 PAX gathered at The LaunchPad to get the burn on. It rained on us all as we were driving in, but cleared up and left us with about a billion percent humidity for our workout.

Warm up

Suicides
Arm circles IC
Windmills IC
Toy soldiers IC

Pyramid (20 second workouts, 20 seconds rest)
1 rest
1, 2 rest
1, 2, 3 rest
1, 2, 3, 4 rest
1, 2, 3, 4, 5 rest
5, 4, 3, 2, 1 rest
5, 4, 3, 2 rest
5, 4, 3 rest
5, 4 rest
5 rest

Set 1

1. jump squats
2. plank
3. burpee (no press)
4. broad jump, reverse jog
5. FAST high knees

Set 2

1. lunges
2. get ups
3. roo jumps
4. push ups
5. jumping jack + squat

Set 3

1. tuck jumps
2. Russian twists
3. Bear crawl (forward and backward – 4 steps each way)
4. Boot straps (like a burpee, no press, no jump up)
5. Skaters

Circle up for name-o-rama – to find out that it now seems we no longer care if people like their names or not ;). Bobcat led us in prayer. This was a great one!

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