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