Q: Summit
AO Etta’s Nest
12/31/21
PAX: Gish, Katniss, Han, Salty, Doublemint, Boots
The Skinny: This is the same Q I’ve been doing with battle ropes. It is always so much fun. We were even able to include some group exercises with the rope at the end.
The Thang:
We did “the battle rope blitz”!
Pax lined up on both sides of the battle rope with their mats. 1 pax started on the battle rope to complete 4 different exercises, while other Pax worked on sets of 4 different exercises.
Each exercise was 30 seconds with 10 seconds rest in between, and 1 minute of recovery between rounds.
After we completed an entire cycle with all pax on the battle ropes, we did a group set with everyone on the battle rope.
Battle rope round:
- alternating arms
- Side slam
- Jumping jacks
- Double arms
Round 1
- Jumping jacks
- Seal jacks
- Star jacks
- Smurf jacks
Round 2
- Alligator push up
- Shoulder tap
- Big girl sit ups
- Plank
Round 3
- squat
- Side lunge
- Inchworm
- Jump shot
Round 4
- fire hydrant x2
- donkey kick x2
Group:
- jump accross
- fast feet across
- jump lunge
- big girl sit ups with rope lift
COT: Wishing you all a very happy and healthy New Year, its a new opportunity to make it what you want so set your intention now!
