11/01/2021 - arena - 8 stations
AO: The Arena
When: 11/01/2021
QIC: Hairspray
PAX:
Number of Pax: 8
Number of FNGS: 0
Pax Names:
Homeland, sugar mama, cinco, summit, rook, headlock, calico
BackBlast:
I had 8 stations set up around the Arena. We broke into pairs and each started at a different station. We did 1 minute amrap at each station with about 30 seconds to get to the next. We rotated from station to station until time was up. We made it about 2 1/2 times around.
Here is what we did at each station;
Station 1 – bicep curl to ohp then down around the world
Station 2 – lunge walk with 20lb bags
Station 3 – toe touches with medicine ball and imperial walkers (switch on next round)
Station 4 – tricep dips using stairs to reverse plank hip abduction 4:8 ratio
Station 5 – side walking lunges with bands
Station 6 – clock push ups
Station 7 – squat row with bands
Station 8 – bgs with Russian twists 1:4 ratio
