THE HIVE · FRI AUG 22

Backblast! Swole city, bro! Fist pumpin’ through t

When: Friday, August 22, 2025
AO: The Hive
Q: Pauly D
PAX: 15 Pauly D, Band Camp, BearGryllz, Cyclops, Esso, Half Shell, Halfback, Masterpiece, Rosie, Short Sale, Slash, Slow Jams, Sunkist, Tesh, Time Machine

WARMUP:
• 20 SSH IC
• 10 Windmill Cherry Pickers IC
• World’s Greatest Stretch (both sides)

THE THANG:
AMRAP Circuit – 40s on / 20s off (4 rounds)
1. KB Swings
2. KB Goblet March
3. Suitcase Deadlifts
4. Cross Body Curls
5. Alternating Bent Over Rows
6. Lunge w/ KB Pass Through
7. Lunge w/ Waiter Press
Active Recovery Between (most) Sets:
• Planks
• Goblet Squats
• KB Carries
Core Finisher – AMRAP (40s on / 20s off):
1. Around the World
2. American Hammers
3. Overhead KB Dying Cockroaches
4. Bear Plank w/ KB Pull Through
5. LBCs w/ Overhead KB
6. Flutter Kicks
7. KB Halos
8. KB Lateral Swings
9. Plank to close it out

MARY:
ANNOUNCEMENTS: bethel men’s shelter, HIM camp.
COT: Prayers for all.