THE RANCH · THU SEP 25

Backblast! Who likes burpees?

When: Thursday, September 25, 2025
AO: The Ranch
Q: Deep Dish
PAX: 3 Deep Dish, Mark Nestel, Matt Bernard

WARMUP: SSH, merkins, windmills, squats
THE THANG:
Grab a rock
1-1-1, 2-2-2,…..10-10-10 of curls-press-tricep extend

Ascending ladder of:
SSH
Merkins
Squats
Big boys
Run to end of parking lot and back
Start with 10 of each, then 20, 30, etc
EMOM stop where you are and do 5 burpees. We made it through about 20 minutes

Back to the rocks for thrusters, carries and finished off with lunges and broad jumps
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