Supersets: Lift then Isometric Same Muscle Group

AO: The Main Event

When: 12/14/2021


Number of Pax: 10

Pax Names: BROTHER BLUTO, Denari, Grace, Mayhem, Slick Back, Smails, Stateville, Terps, Undercover Brother,

Number of FNGS: 0

FNG Names:

QIC: Sloan

The BackBlast:

Warmup: Run to amphitheater, walk up steps with long strides, dynamically stretching.  Move to field skipping and hopping, butt kickers, high knees, and run to pavilion to explain workout.

Performed 45 sec on 15 sec transition and 45 second of next move.

Moved 1-4 repeat 2x

Shoulder press picnic table

Banded Steering wheel or Rifle Hold

Squat with Coupon

Wall Squat

Moved to 5-8 repeat 1X

Curls 1-2 coupons

Chin up Hang

Deadlift 2-4 coupons

Bridge Hold with bands at knees

Moved 9-12 repeat 1X

Barbell row with band or two dumbbells

Isometric hold on playground spinny thing

Benchpress 2-4

Low plank hold (from bottom of push up)

Finished with Mary: Side oblique leg raises and crunch x 15/side, Isometric banana hold.

COT: From James Clear newsletter in line with intention theme.

“Think about what you want today and you’ll spend your time.  Think about what you want in 5 years and you’ll invest your time.”

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