AO: The Rising
Q: Achilles Estavillo (SideOut/JabJab/Scorpion King) ,
PAX: Matt Hopkins (Brisket), Wayne Frost (Takedown), Achilles Estavillo (SideOut/JabJab/Scorpion King), Tidy Cat, Morpheus, Aryaman Kulkarni (MasterChef), Ramesh Adusumilli (Shades)
FNGs: None
COUNT: 7
Tabata – 6 exercises – 30 sec workout – 10 sec rest – mosey…
Q: Achilles Estavillo (SideOut/JabJab/Scorpion King) ,
PAX: Matt Hopkins (Brisket), Wayne Frost (Takedown), Achilles Estavillo (SideOut/JabJab/Scorpion King), Tidy Cat, Morpheus, Aryaman Kulkarni (MasterChef), Ramesh Adusumilli (Shades)
FNGs: None
COUNT: 7
Tabata – 6 exercises – 30 sec workout – 10 sec rest – mosey…
WARMUP:
Parking Lap
Marching:
– Arm Circles / Circle Arms
– Seal Claps
– Jab/Jabs
– Up Jabs
DC Stretches
THE THANG:
Tabata 30 by 10…
Round 1 & 4
– SSH
– Reverse Lunges
– Apollo Ohno
– Jump Squats
– High Knees
– Pulse Squats
Hill Run / Parking Lap
Round 2 & 5
– Knee Taps
– Crossbody Knee Taps
– Low Plank Saw
– Heel Taps
– Dead Bugs for Oclique
– Scissor Legs
Parking Lap Round/ Hill Run
Round 3
– Leg Lifts
– Crunchy Frogs
– Freddy
– Flutter Kicks
– Heel Touch
– Half/Half (V-Ups / Rope Pull)
Hill Run
MARY:
Car Trunk CofF3eteria
ANNOUNCEMENTS:
See Arise
COT:
Blessed / Grateful