Pump Station (Hood Park) – Seth Metzger

December 8th, 2024

AO: Pump Station 6 to 45 am

Co-Q – Tarnished and Shepherd

PAX:
Carmen Sandiego (Q)
Phat Thor
Guardian
Sherbert
Wario
Tarnished
Photon
Goldstar
Stark
Huckleberry
Waldo
Gepetto
Manchester
Redkin
Irish Hoss
Shepherd

Workout: Block and Burn

2 Locations: top and bottom hill near water/light. Run thru light tunnel and back up back hill to make loop.

Block needed.
Round 1.
Top of hill: 10 squat thrusters w block, 20 skull crushers, 30 starfish sit-ups (2is1)
Bottom of hill always 8 burpees

Round 2.
Top of hill 10 offset pushups (2is1), 20 curls, 40 rows

Round 3.
Top of hill: 10 jungle boys, 20 overhead presses and 20 side plank trusts per side

Round 4.
Top of hill: 10 bonnie blairs (2is1), 20 merkins, 40 sbc w block

Round 5.
Top of hill: 10 ww3, 20 American hammers w block, 40 storm troopers w block (2is1)

Repeato if finish