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
- Short lap
- 10 x Jumping Jacks
- 10 x Toy Soldiers
- 10 x Strechy Mtn Climbers
- 10 x Ledecky’s
The THANG
Run (~5min/20 s transition)
Arms (50 s/10 s rest)
- Push-up
- Tricep dips
- Pike push-ups
- Jumping Pull-ups, slow negative
- Curls
Run (~5min/20 s transition)
ABS (50 s/10 s rest)
- Hi Plank
- Bear Plank
- Pike Plank
- Single leg V-up
- J-Lo’s
Run (~5min/20 s transition)
Legs (50 s/10 s rest)
- Squats
- Lunges (back)
- Sumo Squat
- Lunge (front) Hold LEFT
- Lunge (front) Hold Right
COT: Good Day by Forrest Frank while doing some abs at our mat.
Sadly, forgot the pic! 🙁