THE HIVE · SAT OCT 4

Backblast! KB Things

When: Saturday, October 4, 2025
AO: The Hive
Q: Spider
PAX: 6 Spider, Airborne, Assassin, Brawny - The Fort, JWOW, Pauly D

WARMUP:
- SSH
- Merkins
- Windmills
- Low slow squat

THE THANG:

Dora:
- 100 Merkins
- 200 Dips
- 300 LBC
- Partner not doing the exercise runs the length of the parking lot and back with 2 KB

Move to the grassy area. Comes roughly 20 yds apart. Complete first exercise, then BC to between the cones. Complete the first and second exercises, then CB the length of the cones. Complete the first 3 exercises and BC. And so on….

20 Reps Each:
- Curls
- OH Press
- BO Rows each arm
- Tricep Extensions
- Squat Thrusters

MARY:
4 minutes of various exercises