11/01/2021 - arena - 8 stations

AO: The Arena

When: 11/01/2021

QIC: Hairspray


Number of Pax: 8

Number of FNGS: 0

Pax Names:

Homeland, sugar mama, cinco, summit, rook, headlock, calico


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


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