Backblast! Smoke Out the Gophers…

WARMUP: WARM-UP (10 minutes)

Activation Circuit (4 minutes - 40 seconds each)

1. Low Slow Squats (focus on depth and control)
a. 1-2-3-1, 1-2-3-2 – 10X
1. Push-up to Downward Dog (shoulder activation)
2. Pickle Pointers with Pause (2-second hold at top)
3. Plank with Shoulder Taps
a. 1-2-3-1, 1-2-3-2 – 10X

Dynamic Movement Prep (6 minutes)

• SSH (wake up the nervous system)
o 1-2-3-1, 1-2-3-2 – 10X
• Arm Circles: 10 forward, 10 backward each arm
• Leg Swings: 10 front-to-back, each leg
• Torso Twists: 15 each side (extra for spine mobility)

WARM-UP - PART II

LINE UP

• Walking High Knees: 30 steps
• Butt Kickers: 30 steps
• Bear Crawl forward 10 steps
• Crawl Bear backward 10 steps
• Walking Lunges: 12 each leg (slower, deeper)
• Low Slow Squats (focus on depth and control) 15 reps (slow and controlled)

THE THANG:

WITH SANDBAGS - ROUND I
5 MM. JOG to end of parking lot-> 10 SQUATS
LUNGES back to start - 5 MM
OH Toss to EOPL 10 SQUATS
Jog back to start 5 MM

1 minute rest

WITH SANDBAGS - ROUND II
10 Seal jacks Rifle Carry to EOPL 10 Merkins
Lunges back to start 10 Seal jacks
Jog to EOPL - 5 Merkins
Walking OH press back to start - 10 Seal Jacks

STAIRS WITH SANDBAGS
2 rounds of bleachers then walk to COT

MARY: Had heat stroke. Didn’t show.
ANNOUNCEMENTS: Bethel Men’s Shelter, Independence Day convergence, Sweaty Barry
COT: prayers and praises for Luka, Matteo, Pauly D 1st child is coming soon!!, LTrain 14th anniversary