Chained Loop

Chained Loop

8/17/21

Riverside

Q: Hurricane

PAX: Sparks, Karaoke, Slainte, Nuke, Scorpion, Cash Money, Mama Bear, Foodie, B.A. Barkley, Treasure, Puzzle, Red Card, Rocky, Hurricane

Warm-Up

Indian Run around the loop the person in the back does 1 squat and 1 push-up before running to the front.

Cherry Pickers

Quad Stretch

The Thang: Running around the loop (roughly 1/2 mile), but stopping at each pole.

Pole 1- 1 Push-Up

Pole 2 - 1 Push-Up, 2 Squats

Pole 3 - 1 Push-Up, 2 Squats, 3 (hard count) Plank Toe Taps

Pole 4 - 1 Push-Up, 2 Squats, 3 (hard count) Plank Toe Taps, 4 Squat Jumps

Pole 5 - 1 Push-Up, 2 Squats, 3 (hard count) Plank Toe Taps, 4 Squat Jumps, 5 Burpees

Pole 6 - 1 Push-Up, 2 Squats, 3 (hard count) Plank Toe Taps, 4 Squat Jumps, 5 Burpees, 6 (hard count) Forward Lunges

Pole7 - 1 Push-Up, 2 Squats, 3 (hard count) Plank Toe Taps, 4 Squat Jumps, 5 Burpees, 6 (hard count) Forward Lunges, 7 Tricep Dips

Pole 8 - 1 Push-Up, 2 Squats, 3 (hard count) Plank Toe Taps, 4 Squat Jumps, 5 Burpees, 6 (hard count) Forward Lunges, 7 Tricep Dips, 8 (hard count) Plank Shoulder Taps

Pole 9 - 1 Push-Up, 2 Squats, 3 (hard count) Plank Toe Taps, 4 Squat Jumps, 5 Burpees, 6 (hard count) Forward Lunges, 7 Tricep Dips, 8 (hard count) Plank Shoulder Taps, 9 (hard count) Oblique Hip Dips

Pole 10 - 1 Push-Up, 2 Squats, 3 (hard count) Plank Toe Taps, 4 Squat Jumps, 5 Burpees, 6 (hard count) Forward Lunges, 7 Tricep Dips, 8 (hard count) Plank Shoulder Taps, 9 (hard count) Oblique Hip Dips, 10 Frog Pumps

Pole 11 - 1 Push-Up, 2 Squats, 3 (hard count) Plank Toe Taps, 4 Squat Jumps, 5 Burpees, 6 (hard count) Forward Lunges, 7 Tricep Dips, 8 (hard count) Plank Shoulder Taps, 9 (hard count) Oblique Hip Dips, 10 Frog Pumps, 11 Frog Pump Pulses

Pole 12 - 1 Push-Up, 2 Squats, 3 (hard count) Plank Toe Taps, 4 Squat Jumps, 5 Burpees, 6 (hard count) Forward Lunges, 7 Tricep Dips, 8 (hard count) Plank Shoulder Taps, 9 (hard count) Oblique Hip Dips, 10 Frog Pumps, 11 Frog Pump Pulses, 12 Reverse Lunges

Pole 13 - 1 Push-Up, 2 Squats, 3 (hard count) Plank Toe Taps, 4 Squat Jumps, 5 Burpees, 6 (hard count) Forward Lunges, 7 Tricep Dips, 8 (hard count) Plank Shoulder Taps, 9 (hard count) Oblique Hip Dips, 10 Frog Pumps, 11 Frog Pump Pulses, 12 Reverse Lunges, 13 Squat twists

When back to the starting pole:

5 Inchworm to Push-Up to plank walk outs, walk your legs in, broad jump run backwards to start

10 Hamstring Hyper Pulses

Toe Touch

Tricep Stretch

COT:

Don't forget where you started and how far you've come. Celebrate your wins and keep pushing! Great job today ladies!!

Lots of Love,

Hurricane