Mark you calendars!!! Support F3- Lake Norman
May 11, 2017
FROG POND GONNA FEEL IT FRIDAY PRE BLAST
May 11, 2017

the Big bite

  • When: 05/07/2017
  • Q: Sammich
  • Pax: Rah Rah, Killa, Roundhouse, Belle, Hammer time, Trap, Viking, Flow, Red, Catcher

10 PaX with 2 FNGs

20 minute Tabata: 20 second, 10 second rest

  • high knees
  • froggers
  • speed skaters
  • plank jack
  • tuck jumps
  • mountain climbers
  • squat jump
  • burpees

30 minute boot camp: 1 min, 15 sec rest

  • Jump squats
  • Burpees
  • Russian Twists
  • Fire Hydrants
  • Superman
  • Push ups
  • Mtn Climbers
  • Plank
  • High knees
  • Squats
  • Butt Kicks
  • Tricep Dips
  • Hip Thrusts
  • Side leg lifts
  • Wallsits

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