AO: backblasts
Q: Herve Francois (Stingray)
PAX: Marc Rubenstein (ScarU), Flatbush (Malik Cobb), Wayne Frost (Takedown), Maverick
FNGs: None
COUNT: 6
WARMUP:
Arm circles – 10 forward & 10 backward
– Chest stretch – arms behind back and look up to cycle
– touch toes
– Quad stretch – right leg – 10 sec
– Quad stretch – left leg – 10 sec
– Back stretch – on stomach – look up
– Back stretch – child pose
– Left leg stretch – turn to touch the skyRight leg stretch – turn to touch the sky
THE THANG:
1. 5 burpees
2. Run up the hill & do 5 flutter kicks
3. Run back down hill and do 10 jumping lunges
4. Run up the hill & do 10 flutter kicks
5. Run back down hill and do 15 tricep pushups
6. Run up the hill & do 15 flutter kicks
7. Run back down hill and do 20 squat jumps
8. Run up the hill & do 20 flutter kicks.
9. Run back down hill and do 25 merkins
10. Run up the hill & do 25 flutter kicks
Q: Herve Francois (Stingray)
PAX: Marc Rubenstein (ScarU), Flatbush (Malik Cobb), Wayne Frost (Takedown), Maverick
FNGs: None
COUNT: 6
WARMUP:
Arm circles – 10 forward & 10 backward
– Chest stretch – arms behind back and look up to cycle
– touch toes
– Quad stretch – right leg – 10 sec
– Quad stretch – left leg – 10 sec
– Back stretch – on stomach – look up
– Back stretch – child pose
– Left leg stretch – turn to touch the skyRight leg stretch – turn to touch the sky
THE THANG:
1. 5 burpees
2. Run up the hill & do 5 flutter kicks
3. Run back down hill and do 10 jumping lunges
4. Run up the hill & do 10 flutter kicks
5. Run back down hill and do 15 tricep pushups
6. Run up the hill & do 15 flutter kicks
7. Run back down hill and do 20 squat jumps
8. Run up the hill & do 20 flutter kicks.
9. Run back down hill and do 25 merkins
10. Run up the hill & do 25 flutter kicks
MARY: 10 side lunges on each side
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