Complex Hustle

Title: Complex Hustle

Date: 6/24/21

Location: Tough Girl Thursday at Riverside

Q: Hurricane

PAX: Frosty, Vino, Curls, Wrangler, Ratchet, Jesus Freak, Shadow, Beach Bum, Old School, Squirrel, Ole', Feisty, Diamond, Cash Money, Gaines, Sparks, Karaoke, Chipper, Slainte', Mermaid, Foodie, Treasure, Sunny, Puzzle, Southpaw, Twilight, Hurricane

Warm Up:

30 each: Squats, Push-Ups, Sit-Ups

Cherry Pickers

Toy Soldiers

The Thang: Every move is a complex move (working multiple muscle groups together). If you make it to the next station before everyone else, do Release the Frog until everyone else arrives.

Station 1: 12 Reps Surrenders with a shoulder press (6 each leg)

12 Reps Bridge with Skull Crusher

Bear Walk with weights to the next station (at the trash can)

Station 2: 21's in Cadence (7 halfway bicep curls, 7 from halfway to full bicep curls, 7 full bicep curls)

12 Burpee with Row and Extension (weights a little more than should width apart on the ground. Do a burpee but grab the weight to do a row with extension while in plank, hop up and over to the other weight to repeat the other side).

Using weights inchworm out and walk feet in to a deadlift until you make it to the next station.

Station 3: 12 Squats with an Arnold Press

12 plank walks between weights (start with weights a little more than should width apart. Plank walk to one side of the weight and do a plank jack. Plank Walk back to the center and do a bunny hop. Plank walk to the other side and repeat. Every time you bunny hop is one count.)

Repeat Station 3

Squat Walk with weights on hips to next station.

Repeat Station 2

Squat Walk Backwards with weights on hips to next station.

Repeat Station 1

Cadence Count Squats with 27 pulses and a jump

Sumo Squats, Regular Squats, Chair Squat, Your Favorite Squat

MARY:

12 Partner Pass (squat back to back with a partner and pass the weight side to side for a total of 24 passes)

12 Pass The Weight Crunch (boat hold with weight in arms above your head, bend knees in and put the weight on ankles, go back into boat hold, bend knees back and grab the weight to put back in start position)

12 Chest Press and sit up with weights

12 Each Side Plank with Weighted Extension

REPEAT

SALLY with high and low planks. When in low plank do hip dips.

COT:

“Success isn’t how far you got, but the distance you traveled from where you started.”

“The miracle isn’t that you finished, it’s that you had the courage to start!”

Strong work today ladies! You crushed it! Shout out to the Southport PAX who showed up big and grabbed the FiA Flag back!

Love you all lots,

Hurricane