Backblast! Football field ladder workout

WARMUP:
Warmup: all in cadence
- 10 Moroccan nightclubs
- 10 cherry pickers
- 10 windmills
- 20 imperial walkers
Mosey down road, karaoke
- stop at curb and do 20 merkins hands on curb in cadence
- Mosey
- Stop at next curb 20 calf raises in cadence
- Mosey to benches
- 20 dips in cadence
THE THANG:
Mosey to the soccer field, where cones have been set up in 10ish yard intervals
Ladder workout
- run forward to first light pole and do one burpee, then nur to start and complete exercise
- Run forward to second light and do 2 burpees, then nur to start and complete exercise
- Repeat for 10 sets of cones. When done, work back down the ladder, completing the exercises in reverse
Exercises per cone :
- 10 archer merkins
- 20 bomb jacks
- 30 wide arm merkins
- 40 squats
- 50 chair crunches
- 40 diamond merkins
- 30 leg raises
- 20 Carolina dry docks
- 10 American hammers - cadence count
- 10 burpees

MARY: Yes
ANNOUNCEMENTS:
COT: