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{"id":413412,"date":"2020-04-05T22:23:54","date_gmt":"2020-04-06T03:23:54","guid":{"rendered":"http:\/\/www.f3nola.com\/?p=413412"},"modified":"2020-04-05T22:24:04","modified_gmt":"2020-04-06T03:24:04","slug":"virtual-workout-for-monday-4-6-2020","status":"publish","type":"post","link":"https:\/\/www.f3nola.com\/2020\/04\/05\/virtual-workout-for-monday-4-6-2020\/","title":{"rendered":"Virtual Workout For Monday 4\/6\/2020"},"content":{"rendered":"\nWarm-up<\/strong><\/p>\n\n\n\n- SSH x 31<\/li>
- Imperial Walkers x 25<\/li>
- Peter Parker Peter x 20<\/li>
- Good Morning x 10<\/li>
- Tempo Merkins x 15<\/li>
- Low Slow Squats x 15<\/li>
- Mountain Climbers x 25<\/li>
- Windmills x 10<\/li><\/ul>\n\n\n\n
The Thang<\/strong><\/p>\n\n\n\nTabata \u2013 20 seconds all out followed by a 10 second rest. <\/p>\n\n\n\n
- Diamond Merkins, Prisoner Jump Squats, Flutter Kicks, Burpees \u2013 Repeato<\/li><\/ul>\n\n\n\n
510 Stomp – 10 burpees EMOM for 5 minutes<\/p>\n\n\n\n
Elevens<\/p>\n\n\n\n
Find a stretch of street, yard, neutral ground, etc. that is about 30 – 40 yards. Start at one end and take 30 nice long steps to the other end. Start with 10 Bonnie Blairs (2 is 1) run to the other side for 1 Hand Release Merkin, continue until you finish with 1 Bonnie Blair and 10 Hand Release Merkins. Plank when you finish.<\/p>\n\n\n\n
510 Stomp – 10 burpees EMOM for 5 minutes.<\/p>\n\n\n\n
Tabata \u2013 20 seconds all out followed by a 10 second rest. <\/p>\n\n\n\n
- Diamond Merkins, Prisoner Jump Squats, Flutter Kicks, Burpees \u2013 Repeato<\/li><\/ul>\n\n\n\n
Mary<\/strong><\/p>\n\n\n\n- Flutter Kicks x 20<\/li>
- Big Boi Sit-ups x 20<\/li>
- Dying Cockroach x 20<\/li>
- Little Baby Twists x 20<\/li><\/ul>\n\n\n\n
<\/p>\n
+3<\/span><\/a><\/div><\/div> <\/div><\/div>
<\/div>","protected":false},"excerpt":{"rendered":"
Warm-up SSH x 31 Imperial Walkers x 25 Peter Parker Peter x 20 Good Morning x 10 Tempo Merkins x 15 Low Slow Squats x 15 Mountain Climbers x 25 Windmills x 10 The Thang Tabata \u2013 20 seconds all out followed by a 10 second rest. Diamond Merkins, Prisoner …<\/p>\n","protected":false},"author":6,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":"","_f3nola_post_qic":"Hawgcycle","_f3nola_post_pax":"Erbody","_f3nola_post_workout_date":"04\/06\/20"},"categories":[18],"tags":[49,1833,1834],"class_list":["post-413412","post","type-post","status-publish","format-standard","hentry","category-backblasts","tag-preblast","tag-virtual-workout","tag-zoom"],"yoast_head":"\n
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