- Post Type: Backblast
- When: 04/30/2022
- AO: PainLab
- QIC: Tube
- PAX: Bondo, Time Frame, Castle Rock
The group looked a little light at first, but we had a few late ones slow roll it in. Wojo did the warm up, then we split.
We met up at the Indian circle and did a few more warm ups. I don’t want anyone hurting themselves cause I’m an idiot.
Set 1: 45 seconds of work /15 seconds of rest.
Plank shoulder taps, side step pushup w/ kettle, one handed kettle pushup, rotate, diamond pushup on kettle, chest press, chest press incline/hip ups, chest press, chest press incline. hip up. R&R
Set 2: 45 seconds of work /15 seconds of rest.
Single arm chest fly, switch arm, single arm chest fly, switch arm, pullover/triceps ext, pullover, pullover/triceps ext., pullover, chest press/triceps ext. R&R
Set 3: 45 seconds of work /15 seconds of rest.
Crunches, baby makers, heels to Heaven, flutters, rev. crunches, American hammers, big boys. R&R
Good work men!
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