Location: Birds Nest
Date: 2023-06-19
Weather: 68 with a light show in the sky
Q: Quick Match
PAX: 4 – Bootlegger, Quick Match, Sour Mash, Beethoven
Warm-O-Rama
Runners stretch, arm swings, deep squats.
Tha Thang
4- 9 minute AMRAPS with 1 minute rest between each AMRAP. 10 reps per exercise and exercises were as follows:
Coupon swings
Goblet squats
Alt. front lunges with coupon
Tricep extensions with coupon
Donkey kicks
Fire hydrants
Rainbows
Straight leg lifts
Coupon bicep curls
Over head press with coupon
Bent rows with coupon
Front raise with coupon
Leg climbs (10 each leg)
Leg lifts
Canoes
Reverse crunches
End in COT