AO: The Goat Rodeo

When: 11/09/2022


Number of Pax: 3

Pax Names: Amtrak, Homer, MaryLou,

Number of FNGS: 0

FNG Names:

QIC: Amtrak

The BackBlast:


warm o Rama 

3 sets of 7 pull ups 

Coupon lower body

  • squats
  • lunges
  • Weighted side lunges

Plank/ Running x 3

Coupon upper body

  • Curls
  • Overhead press
  • Tricep extensions

Plank/ Running x 3

Coupon total body

  • Kettle bell swings
  • Thrusters
  • Kettle bell jacks


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