The Matrix 1.30.21

3 HIM: Icy Hot, Pianoman, Sergeant Slaughter (Q)

Warm-o-rama

Side Straddle Hops x 20

Tappy Taps x 15

Windmills x 15

Imperial Walkers x 15

Cherry Pickers x 15

Sun Gods x 15

Pre-thang:

40 seconds work/20 rest plyo-hop circuit

Front to back

Side to side

One foot front/back

One foot side to side

Squares

The Thang:

TABATA 40/20 2 rounds 20 minutes

Air Squats

Merkins

Alt. Lunges

Prone Pulls

Flutter Kicks

Jump Squats

Burpees

Bonnie Blairs

Mtn. Climbers

Plank Jacks

EMOM 2 rounds 10 min

20 Squats

10 Burpees

20 Plank Jacks

20 American Hammers

30 Side Straddle Hops

AMRAP 10 min

10 Burpees

10 LBCs

10 Sumo Squats

10 Star Jumps

10 Merkins

10 Lunges (each leg)

Mary

TABATA 40/20

Box cutters

Hello Dolly’s

American Hammers IC

Announcements

Prayers

CoT

“No matter how slow you go, you are still lapping everyone on the couch.”

Aye!

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