AO: The Main Event

When: 08/19/2021


Number of Pax: 6

Pax Names: Denari, Geppetto, Mayhem, Old Man Bleu, Stateville,

Number of FNGS: 0

FNG Names:

QIC: @Sloan

The BackBlast:

Warm Up 30 Second:

Running or bouncing in place>>>squat to grass and stand>>>>high knees>>>butt kickers

Stretching: (athlean X moves)

Glute bridge lift and reach>>>TQL back>>>pretzel>>>frog>>>>hip flexors>>>90 x 90>>>stand up dynamic swinging “can opener”

The Thang: Pull Up Clinic for 30 seconds each

Scap Hang 30 Seconds>>Chin Up Hold 30 Seconds>>Pull Up Hold>>Negative Chin Up>>Negative Pull Up>>Chin Up Pull from top halp>>Pull Up Pull from top half

Body Weight Shoulders

  1. Pike Push Up in cadence x 20
  2. ProneY x 10 each
  3. Wall Walk Up 1 minute
  4. Prone T x 10 each
  5. Under the fence in cadence x 10
  6. Side plank raise arm up 20 Left
  7. Plank Ups x10 per side
  8. Side plank raise right arm 20 right
  9. Plank to Downward dog touch opposite ankle x10/side

10 ) Plank Delt rotation 10 per side

Abs 30 Second each

Accordion oblique abs in and out

Leg lifts

C sit position from top lower down

V-Up Roll Up 26 total


COT: Steve Weatherford Podcast: Everything is hard, its all relative, choose hard things that are worth it because not doing so will still be hard. Life is hard, from regret or from the work you put in, choose your hard!!!!

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