04/10/2024 - amazon - Let’s go for a Run

AO: Amazon

When: 04/10/2024

QIC: Ghost Rider

PAX:

Number of Pax: 4

Number of FNGS: 0

Pax Names:

Hammer, Ledecky, Rapid, Ghost Rider


BackBlast:

Super proud of The Amazon!  This was our FIRST run around the loop at ERP.  We ran 1.82 miles and had plenty of time to spare!  Way to go ladies!

Warm Up

  1. Short lap
  2. 10 x Jumping Jacks
  3. 10 x Toy Soldiers
  4. 10 x Strechy Mtn Climbers
  5. 10 x Ledecky’s

 

The THANG

Run (~5min/20 s transition)

Arms (50 s/10 s rest)

  1. Push-up
  2. Tricep dips
  3. Pike push-ups
  4. Jumping Pull-ups, slow negative
  5. Curls

Run (~5min/20 s transition)

ABS (50 s/10 s rest)

  1. Hi Plank
  2. Bear Plank
  3. Pike Plank
  4. Single leg V-up
  5. J-Lo’s

Run (~5min/20 s transition)

Legs  (50 s/10 s rest)

  1. Squats
  2. Lunges (back)
  3. Sumo Squat
  4. Lunge (front) Hold LEFT
  5. Lunge (front) Hold Right

COT: Good Day by Forrest Frank while doing some abs at our mat.

Sadly, forgot the pic! 🙁

Pictures:

Leave a Reply