THE HIVE · FRI OCT 10

Backblast! The Smokin Ladder Beatdown

When: Friday, October 10, 2025
AO: The Hive
Q: Cohiba
PAX: 11 Cohiba, Airborne, BearGryllz, Boogie Nights, Deep Dish, Fresh Prince, Hominy, Jeremy Holt -, Joe Lyons, Slow Jams, Stang

Warm-Up:
SSH – 20 IC
Windmills – 10 IC
Moroccan Night Clubs – 15 IC
Imperial Walkers- 20 IC

The Thang:
1. Ladders
Start at 5 reps, add +5 each round until 25, then work back down.
Exercises:
KB Swings
Goblet Squats
KB Rows (each arm)

Ladder format: 5-10-15-20-25-20-15-10-5

2. Grinder (3 Rounds)
10 KB Chest Press
15 KB Deadlifts
20 KB American Hammers (with KB, 2-count = 1)

Round 1 MOT: Bear Crawl
Round 2 MOT: Lunges
Round 3 MOT: Farmer's Carry Above Head

3. Last Minute Arms:
10 KB Curls IC
10 KB Triceps IC

Mary was a no show

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