AO: ao-the-rising
Q: Matt Hopkins (Brisket)
PAX: Curtis Hoberman (Dos Equis), W. Jason Griffith (F3 Risky Business), Aryaman Kulkarni (MasterChef), Morpheus, Satya Adusumilli(Walker Texas Ranger), Ramesh Adusumilli (Shades), Wayne Frost (Takedown)
FNGs: None
COUNT: 8
Warm-Up (5-7 minutes)
• SSHs (Side Straddle Hops) – 20
• Windmills – 10 each side
• High Knees – 20
• Arm Circles / Shoulder Rolls x 10
• Lunges with Twist – 5 each side
Q: Matt Hopkins (Brisket)
PAX: Curtis Hoberman (Dos Equis), W. Jason Griffith (F3 Risky Business), Aryaman Kulkarni (MasterChef), Morpheus, Satya Adusumilli(Walker Texas Ranger), Ramesh Adusumilli (Shades), Wayne Frost (Takedown)
FNGs: None
COUNT: 8
Warm-Up (5-7 minutes)
• SSHs (Side Straddle Hops) – 20
• Windmills – 10 each side
• High Knees – 20
• Arm Circles / Shoulder Rolls x 10
• Lunges with Twist – 5 each side
DC Stretches
⸻
Main Pyramid Circuit
Start each round with 3 burpees and travel around the big loop of the park while we attack the pyramid!
1 – 5 – 10 – 15 – 20 – 15 – 10 – 5 – 1
1. Merkins
2. Squats (Bodyweight or Jump Squats)
3. Am Hams
4. Plank Shoulder Taps – 2:1
Mosey to new location after each round
⸻
Cooldown / Stretch (3-5 minutes)
• hamstring stretch – 30s
• Quad stretch – 30s each leg
DC stretches in reverse.