09/21/2022 - amazon - 3-2-1 Tabata

AO: Amazon

When: 09/21/2022

QIC: Hammer


Number of Pax: 9

Number of FNGS: 0

Pax Names:

Ghost Rider, Rocky, Taquito, Homegrown, Ledecky, Rapid, Sentinel, Ultimate, Hammer


Warm-up: Arm circles, weed pickers, hip rotations

45 second work : 15 second rest through 5 exercises followed by a run.

Set #1 – x3: Bicep curls, squat to overhead press, mountain climbers, donkey kicks, up/down planks

Set #2 – x2: Tricep extensions, pendulum squats, burpees, step ups, side plank with reach through

Set #3 – x1: Upright row, Lunges, jump squats, single leg glut bridge, Russian twists

Run after each set half lap around the soccer field. Last run – full lap.


COT: If you find a path with no obstacles it probably doesn’t lead anywhere. -Frank A. Clark


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