Backblast! Stand Up 11/18 Beat Down

WARMUP:
15 - SSH
10- Arm Circles (Forward then Backward)
15 - Windmills
15 - Imperial Walkers
15 - Cherry Pickers

THE THANG:
Station 1
- 10 Merkins IC
- 15 Air Squats IC
- 20 Big Boys IC

Station 2
- 10 Burpees OYO
- 20 Jump Lunges OYO
- 30 LBC IC

Station 3
- Partner Dora - 100 meter run
- 100 Monkey Humpers
- 200 CDD
- 300 American Hammers

Station 4
- wall squats while one Pax bear crawls out 5 yards and performs 5 burpees

Station 5
- Dips OYO while each Pax runs around the tire center

MARY:
- 15 Boxcutters IC
- 15 Freddie Mercury’s IC
- 15 Flutters IC
- 5 Baby Leg Circles
- 5 Big Leg Circles
- 1 minute plank hold
- 20 second Body destroyer

ANNOUNCEMENTS:
Convergence, Christmas Party, and read your newsletter

COT: yes