Savage Down Ratchet Alabama
Q: Flyer
PAX: OohRah, Noodle, Border Patrol (FNG), MaxPac (FNG), Cover Girl, Sao Paolo, Chocolat, Cutthroat, Beats, Sparty, Cubbie, Batgirl, Birdie
When: Saturday Oct 3, 2020
Where: The Wave (Oakridge Middle)
It was a crisp morning and we got warm right away with this warm up!
Warm-up:
jumping jack motivator
The Thang:
HIIT Tabata
20/10 x 5 each set
set 1
6 high knees, 4 jump lunges
single leg deadlift hop
other side
set 2
ratchet squat
knee kick right
knee kick left
set 3
surfer squats
single leg Glute bridge L
single leg Glute bridge R
plank/squat ring of Fire: 5 push ups or 5 jump squats and run around the circle and then the next person goes. this took a while! 😬
then we did one more tabata:
side lunge with leg raise
other side
pick up squats
musical finisher:
don’t let me down by chain smokers. Partner up and each run about 20 meters and tag each other. When you hear song say “down” burpee down!
in my feelings by drake. Ab finisher led by cutthroat. Here’s the video
alternate name to today’s workout is “Ratchet Alabama” from Cutthroat
thanks for joining me ladies!!
