09/21/2022 - amazon - 3-2-1 Tabata
AO: Amazon
When: 09/21/2022
QIC: Hammer
PAX:
Number of Pax: 9
Number of FNGS: 0
Pax Names:
Ghost Rider, Rocky, Taquito, Homegrown, Ledecky, Rapid, Sentinel, Ultimate, Hammer
BackBlast:
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
