Cardio Countdown

Cardio Countdown

7/17/23

The Precinct

Q: Hurricane

PAX: Voyager, Ripley, MC, Sourdough, Jingle

Warm Up:

5 Each

Walk to the brewery

Slow and deep Squats

Hand Release Push-Ups

Squat Jumps

Inchworms

Cossak Squats (per leg)

Run the stairs

The Thang:

50 Shoulder Taps (per arm)

40 Squat Jumps

30 Star Crunch

20 Push-Ups

10 Burpees

5 Reverse Burpees

Run the Stairs

40 Shoulder Taps

30 Squat Jumps

20 Star Crunch

10 Push-Ups

5 Burpees

Run the Stairs

30 Shoulder Taps

20 Squat Jumps

10 Star Crunch

5 Push-Ups

Run the Stairs

20 Shoulder Taps

10 Squat Jumps

5 Star Crunch

Run the Stairs

10 Shoulder Taps

5 Squat Jumps

Run the Stairs

5 Shoulder Taps

Run the Stairs

10 Each no rest between. Left Leg First, then Right Leg

(Booty Set)

Donkey Kicks

Fire Hydrants

Rainbows

L's

Run to the benches

(Arm Set)

10 Triceps Dips

10 Step Ups

10 Side Step ups

10 Triceps Pulses

Repeat Booty Set

Repeat Arm Set

Countdown- 10 of each, 9 of each, etc. until you only do 1 of each

Seated Clam Shells

Touch-N-Go Squat Jumps

Triceps Dips

COT:

You are under no obligation to explain your dedication to those criticizing you. Let your work continue to be your words and their opinions you fuel, and keep doing what you do. WORK.

Be prepared each day to confront your own self-sabotage.