90s Hip Hop was not as good as 80s
The Q went with 90s Hip Hop. There was a lot of good songs on the Apple Playlist. Unfortunately, there was also a lot of songs no one knew.
Warm Up:
25 Side Straddle Hops
10 Fazio Arm Circles Forward
10 Fazio Arm Circles Backwards
15 Good Mornings
10 Daisy Pickers
The Workout:
Partner up and grab a station. Tabata base workout with 45 seconds on 15 seconds off
Round 1:
Station 1:
Battle Rope Alternate Wave
Jump Rope
Station 2:
TRX Chest Press
Kettlebell Chest Squeeze
Station 3:
TRX Deep Squat
Kettlebell Goblet Squat
Station 4:
TRX Row
Kettlebell Bent Over Row
Round 2:
Station 1:
Battle Rope Claps
Mountain Climbers
Station 2:
TRX Cable Cross
Kettlebell Chest Press
Station 3:
TRX Bicycle Run
Kettlebell Single Leg Deadlift
Station 4:
TRX T’s to I’s
Kettlebell Upright Row
Round 3:
Station 1:
Battle Rope Circles
Jump Rope
Station 2:
TRX Atomic Pushups
Kettlebell Swings
Station 3:
TRX Sprinter Start
Kettlebell Swings
Station 4:
TRX Superman
Kettlebell Swings
Mountain Climber Burpee Ramo to “The Man” by the Killers
Mary:
Buford led the Mary. It was excellent seeing him lead.
Announcements:
New AO Tuesday Purple Dragon
Torch Run Saturday Morning
Prayer:
Clay, Crablegs, Pepping Tom’s co workers that where affected by the layoffs