08/16/2023 - amazon - Grounded

BackBlast:

Thank you to FIA Toledo North; specifically Holy Toledo 🙂

Warm-Up:

1. Jumping Jacks x10
2. Slow Spiders (peter parkers) x10
3. Shoulder Press without weight x10
4. Plank Jacks x 10
5. Michael Phelps x 10

The Thang:

7 Exercises 10 of Each, Stay Together as a Group and Stay in a Plank between Each Exercise. We are Staying Grounded as long as possible.

AMRAP Ladder

(Between Each Set of Seven exercises a Ladder will be completed. Running from the first exercise, to the second, back to the first, second, and then third, back to the first, continuing this pattern until all 4 exercises are completed. (5 Min. AMRAP). – set up each exercise about 10 yards apart.- 40 yards total)

1. 1^st Line | 5 Mountain Climbers
2. 2^nd Line | 5 Burpees
3. 3^rd Line | 10 Jump Squats
4. 4^th Line |10 Jumping Jacks

Set 1 (7 exercises, 10 reps each)

1. Regular Push-ups
2. Plank Step-Outs
3. Grasshopper
4. Jumping Sumo with Hands On the Ground
5. Crawl Bear to, Bear Crawl Back first line
6. On Knees, Shoulder Press w/ weight
7. Full Sit-Up

5 min AMRAP Ladder

Set 2 (7 exercises, 10 reps each)

1. Hand Release Push-Ups
2. Plank To Bear Crawl Position
3. Semi-Circle Mountain Climber
4. Scorpion Sumo Burpee With Hands On Mat
5. Crawl Bear to, Bear Crawl Back first line
6. On Knees Lateral Raise w/ weight
7. Single/Single, Double Boat

5 min AMRAP Ladder

Set 4 (7 exercises, 10 reps each)

1. Slow Push-Ups
2. Slow Mountain Climbers
3. Bird Dog Plank
4. Jumping Spider Push-Ups
5. Crawl Bear to, Bear Crawl Back first line
6. On Knees Bicep Curl W/weight
7. Renegade Row With A Push-Up

5 min. AMRAP Ladder