Triple Q copycat
June 29, 2018
WWM: Preblast
June 29, 2018

TGIF

  • When: 06/29/2018
  • Q: GenX
  • Pax: Cruiser, Hornet, Boss, Polly, GenX, Ice Mom

2 FNGs received their nicknames today! Welcome to Polly and Boss!

I pulled this from Scratch’s backblast from a few months ago. It was a solid plan. Now I’m ready to relax for the weekend 😁

Warm Up In Cadence:

10 windmills
10 cotton picker extensions
10 toy soldiers
10 storm troopers
10 arm circles forward
10 arm circles backward
10 jumping jacks

The Thang: about 30 min

First Round:
• 20 squat jumps (or squats)
• 15 sit ups
• 10 push-ups
• 5 burpees (no push-ups)

Run around the court.

15 second rest

Second Round
• 20 skaters
• 15 bicycle crunches (double count)
• 10 wide push-ups
• 5 star jumps

Run around the court.

15 second rest

Third Round
• 20  lunges donkey kick
• 15 glute bridge
• 10 mountain climbers (double count)
• 5 tuck jumps

Run around the court.

15 second rest

Fourth Round
• 20 touchdowns
• 15 reverse crunches
• 10 Dive Bomber Push Up (Downward dog-to plank- to cobra)
• 5  plank shoulder taps

Run around the court.

Repeat Rounds and walk the court for cool down before stretching.

COT/Stretch

Facebooktwittergoogle_plusredditpinterestlinkedinmail

Leave a Reply