Archives: The Goat Rodeo – Bucktown 8/12

Date: Wednesday August 12, 2020

Time: 06:00

Location: The Goat Rodeo – Bucktown

QIC: darrenvchiu

Pax:

Preblast:

1

BackBlast:

8/12 Goat Rodeo – Strength and Conditioning : Crocs

We were 2 strong today! What a nice crisp morning to break to burn calories.

Apologies in advance for non-F3 workout terms.

Conditions : 70’s / perfect

Pax : MaryLou, Crocs

Warm-Up : Wrist circles, arm circles, and light stretching

Routine :

Round 1:

   *10 Dips

   *8 One-legged shrimp squats

  *10 Dips  

 *8 One-legged shrimp squats

  *10 Dips  

 *8 One-legged shrimp squats

Round 2:

   *10 Pullups

   *8 One-legged deadlifts

   *10 Pullups

   *8 One-legged deadlifts

   *10 Pullups

   *8 One-legged deadlifts

Round 3:

   *15 Rows (Australian pull-ups)

   *15 Push-ups

   *15 Rows (Australian pull-ups)

   *15 Push-ups

   *15 Rows (Australian pull-ups)

   *15 Push-ups

Round 4:

 *20 Legs to sky

   *20 Oblique crunches

45 second plank

*30 Star crunches

That’s it

 

 

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