03/02/2022 - arena - EMOM
AO: The Arena
When: 03/02/2022
QIC: Neutral
PAX:
Number of Pax: 9
Number of FNGS: 0
Pax Names:
Step-up, Sooner, vontrapp, hairspray, privi, waffle fry, homeland, paperback
BackBlast:
We did an EMOM workout today. Our warm-up was 6 min., and then 2 main sets.
Warm-up: Walk a Lap, 6 min. EMOM: Minute 1: 10-15 body weight squats, Min 2: 10-15 good mornings, Min 3: 10-15 large arm circles, Min 4: 10-15 body weight squats, Min 5: 10-15 good mornings, Min 6: 10-15 large arm circles reversed
Set 1:
Strength exercise: 10 tempo squats (repeat 3 times)
EMOM for 12 minutes: Min 1, 5, and 9: 45 sec Cardio of choice, Min 2, 6, and 10: 30-45 sec forearm plank, Min 3, 7, and 11: 45 sec push-ups or bench press, Min 4, 8, and 12: 45 sec inchworms
walk a Lap
Set 2:
Strength set: 8 reps of tempo OHP (repeat 3 times)
EMOM: Min 1, 4, and 7: bent over rows, Min 2, 5, and 8: 30 sec Cardio of choice, Min 3, 6, and 9: 45 sec bicycles Min 10: 45 downward dog, Min 11: 45 sec pigeon stretch, Min 12: 45 sec pigeon stretch opposite side
we ended with names and COT.
