4th of July Circle Circuit
July 6, 2018
PB: Hwy 51 2.0 friendly!
July 6, 2018

Robot’s 3rd FiA-versary

  • When: 07/06/2018
  • Q: Robot
  • Pax: Tech, Chronicles, Diver, Spice, Coach K, Excel, PT, FNG-Carley "Rocker", FNG-Alyce "Pen", FNG-Kaaran "Rower", Salsa

Eleven ladies joined me this morning for a sweat box workout to celebrate my 3rd FiA-versary…there had to be a good reason to get up so early being jet lagged 😉 We welcomed 3 new FNGs (good to meet you Kaaran, Alyce & Carley) today as well! We have all agreed that birddog crunches unite us all in balance woes and giggles and that monkey humpers are not nice (duh!)

Warm Up: Butt Kickers, Torso Twists adding Arm Extension, Hip Circles, Jacks and Run Parking Lot Loop

The Thing:

15-30-45-60. 15 reps, 30 reps, 45 reps, and 60 reps/sec. sustained position followed by 3 burpees in between sets for the 3 year anniversary!

15 Birddog Crunches
30 In/Out Squats
45 Wood Chopper
60 Jacks
3 burpees in between each set

15 Tuck Jumps
30 Bicep Curls
45 LBCs
60 Mountain Climbers
3 Burpees

15 Push Ups
30 Weighted Tricep Dips
45 Monkey Humpers (Katrina Brown’s)
60 Grasshoppers
3 Burpees

15 Running Crunch
30 Shoulder Presses
45 Jab 180s
60 Plank
3 Burpees

15 Cross Country Skiers
30 Renegade Rows
45 Glute Bridges
60 Cross Jacks
X 3 Burpees

Adjusted this last set for time:

5 Burpees
5 Brooke Burke’s
5 Kettlebell Swings
20 High Knees

Thanks for your company ladies!

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