06/21/2021 - arena - Give Me 5
AO: The Arena
When: 06/21/2021
QIC: Neutral
PAX:
Number of Pax: 24
Number of FNGS: 2
Pax Names:
Summit (FNG), Rook (FNG), Sugar Mama, Switchback, Hot Wheelz, Hairspray, Mission, Button, Snorkel, Hallelujah, BowWow, Sketch, Maestro, Paperback, Stork, Dunder, Billy Goat, VonTrapp, Graphic, Thread, Sooner, Fonda, Mama Bear
BackBlast:
We started with a warm-up of Windmills, squats, and Imperial Walkers. Then we did 2 Strength sets each for 5 minutes.
Round 1: 15 Squats, 10 Alternating Lunges, 10 Inchworms, 10 Scap Push-ups
Round 2: 10 Bourbons, 10 Single Arm OHP, 10 OHP, 10-15 In-Out sit-ups, 10 Deadlifts
Then the Main Set was 15 Minutes with EMOM exercises (see photo for all the exercises)
Then we ended with Abs sets of 5 minutes (we shortened this due to time and did only 4 minutes of Round 1 and did LBC only in Round 2)
Round 1: 30 sec. American Pie Sit-ups, 20 sec. Hollow Hold Flutter Kicks, 10 sec. Rest and repeat 5 times
Round 2: 45 sec. Mountain Climbers, 45 sec. LBC (every minute on the minute for 6 minutes)
We ended with COT and names.
