• When: 01/19/2016
  • QIC: Oliver
  • The PAX: Flip Flop, Borat, Rated R, Biggie Smalls, Dreamland, Tin Tin, The Don, Welcome Week, Done Ho


#Spur Tackles The Green Arrow Workout

Ten Pax posted at #SPUR for a Green Arrow Inspired workout that left the team feeling like superheroes.

Weather: Cold, Clear, Mid 20’s

The Thang….

Mosey around the field to the baseball field then circle up.
SSH x20 IC
Merkins x15 IC
Flutter Kicks x20 IC
Lunge Split Jumps X5 IC

Partner up. Partners rotate so that each person completes 3 sets of each exercise.

1st Set – P1 20 box jumps. P2 AMRAP Military Push-ups until P1 finishes. Switch x3.

2nd Set – P1 20 leg raises. P2 AMRAP shoulder taps until P1 finishes. Switch x3.

3rd Set – P1 20 russian twists. P2 AMRAP lunges until P1 finishes. Switch x3.

4th Set – P1 20 cross punch sit ups. P2 AMRAP dips until P1 finishes. Switch x3.

Mosey over to the pull-up bars and stick with your partner. Each pair will line up at the pull-up bar. Each partner will complete one pull-up (assist your partner if needed) and move to the next bar. One set is complete after you and your partner have done one pull-up on every bar. Return to your original bar, take a 10 count, repeat and complete two pull-ups on each bar.

Mosey over to the first light pole. You and your partner will alternate with light pole suicides.

1st Set- P1- light pole suicides (2nd pole, back, third pole, back). P2- Plank jump-ins. Switch.

2nd Set- P1- light pole suicides. P2 Big Boy Sit-ups. Switch

Mosey back to AO.

COT

BOM

Announcements

Leave a Comment

Your email address will not be published.

I accept that my given data and my IP address is sent to a server in the USA only for the purpose of spam prevention through the Akismet program.More information on Akismet and GDPR.