RISE Bingo

This bingo card has 16 words: 3 rounds: 20 second tall plank right to 20 second table top right to 20 second glute bridge to hamstring bridge walk out rest, 40 Air squats, rest 20 seconds, 25 Air squats, rest 15 seconds, 10 Air squats, 30 jumping jacks 20 reverse lunges 10/side SL glute bridges 5 negative squats 30 Jumping jacks, 10 seconds on/15 seconds off x 4 1. In/Out Foot taps 2. Jumping jacks 3. Lateral bounds 4. Quick feet, 3 rounds: 10 step through lunges 10 bicep curls (banded or weighted) 10 shuffle side lunges 10 dead bugs (total reps), 3 rounds: 10 OH slams 10 Chest slams 10 Air squats 10 Stationary side lunge, EMOM: 3 minutes 12-16 Alt. reverse lunges 1 lap beast crawl/20 second hold, 20 Air squats 16 Tall plank shoulder touches 15 seconds foot taps in/out 10 Air squats 8 Tall plank shoulder touches 25 second foot taps in/out, 20 seconds each for 3 rounds: 1. Front plank reach through 2. Same side dead bug (20 sec/side) 3. High knees, 2 rounds: 8/leg side lunges 15 sec table top rocks 8/leg SL glute bridges 8/side side plank clamshells 15 second leaning tall plank, Down the ladder then back up: 5 squat jumps/rip downs 20 second beast hold 10 stay low side lunges 20 second squat ISO hold w/row ISO hold, EMOM: 3 minutes 10 jump slams 10 chest slams 1 lap low lateral squat walk (holding med ball), 2 rounds: 20 second glute bridge ISO hold 10 glute bridges 20 second glute bridge ISO hold Leaning Tall plank x 20 seconds, 3 rounds: 20 second hollow hold 20 second table top ISO hold 20 seconds front plank rest 10 seconds, 3 rounds: 15 second squat ISO hold 30 second tall plank and 16 Tall Plank Mt. Climbers (SLOW) 20 second Table top ISO hold 20 second glute bridge ISO hold 20 second beast hold alt. reaches 50 Shuffle jacks.

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