AMRAP STATIONS

Title: AMRAP STATIONS

Date: 5/4

AO: Riverside

Q: Coleman

PAX: Sourdough, Sunflower, Avalanche, Ripley, Hurricane, Aloha, FNG Travel Bug

Warm up:

Obstacle course :)

Complete each station for 10 minutes completing 10 reps of each exercise until time goes off.

Station 1: ARMS:

21 guns 7 reps to middle of arm, 7 reps from mid to top of shoulder then 7 res of full biceps curls

Curtains

Tricep extensions

Shoulder to shoulder press up

Station 2: Legs:

Figure 8 squats

Pendulum :Squat, right lateral leg raise, squat, left lateral leg raise

Curtsy lunge

Side lunge

Station 3: ABS

IYW superwomen

Renegade row with push up.

Crunch with pass weight under

Dumbbell overhead side bend

COT:

Success is not final;

Failures is not fatal;

It is the courage to continue that counts.