06/05/2024 - amazon - 30/60/Burp
AO: Amazon
When: 06/05/2024
QIC: Ghost Rider
PAX:
Number of Pax: 5
Number of FNGS: 0
Pax Names:
Homegrown, Hammer, Ledecky, Rapid, Ghost Rider
BackBlast:
created by Jedi in KC
Warm up
10 Jumping Jacks IC
10 High Knees IC
10 Butt Kickers IC
10 Arm Circles Forward
10 Arm Circles Backward
The Thang | First exercise 30 secs, second exercise 60 seconds, then 5 Burpee (give 45 seconds to complete when setting timer)
- Squats / reverse lunge *5 burpee between each set.
- Pushup / bicep 45 degree curl *5 burpee between each set.
- Renegade row/ glute press (weighted) *5 burpee between each set.
- Sparky crab (opposite hand & foot) / plank (weighted) *5 burpee between each set.
- Mountain climber / dead bug *5 burpee between each set.
- Skater / shoulder press *5 burpee between each set.
- Weighted Jack curl/ weighted Jack press *5 burpee between each set.
- Flutter/ Superman *5 burpee between each set.
Run a lap when all 8 complete
Repeat
FINISHING with 80 burpees!!
COT:
From King Arthur, Brandy said “… just like you guys, and that she deserves to be seen, and that she deserves to be heard. So, tonight, I want you to remember who you are, remember where you came from. Stand tall and be proud in that.”
