Warmup
5 minute full body flow
2 rounds
20 dead bugs
20 shoulder taps
20 Cossack squats
Workout
Every 5 minutes for 30 minutes
Perform the following
12 dB front squats
24 sit-ups
36 hops over dB
48 jumping jacks
Video challenge
2 minutes
Max butt slap burpees
Check Instagram for challenge standards!
Rx as is
L1 burpee with hop and clap
L2 burpee + air squat
Quarter Deck Athletics: CrossFit Gym, Chiropractic, and Nutrition in Buffalo, N.Y. 
1 – 2:05
2- 1:57
3- 1:51
4- 1:51
5- 1:55
6- 1:51
So many jumping jacks….blaaaaaah
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Sit-ups 👎🏼 2:13/2:27 Rx
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2:55
3:01
2:43
2:36*
3:08*
2:58
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Forgot to write down my times, but did all 6 rounds between 2-3 minutes. Lauren joined in for the fun!
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Situps suck!
2:59, 2:51, 2:45, 2:45, 2:40, 2:43
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26 butt slap berpees, great 5 min cycles. Day 2 home workout in the books.
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