THE ARMORY · MON JUL 15

Backblast! 4 Corners of Pain

When: Monday, July 15, 2024
AO: The Armory
Q: Warning Track
PAX: 9 Warning Track, Barkley, Boogie Nights, Esso, Full House, JWOW, Shady, shower curtain, Sugarbug

WARMUP: Yes

THE THANG:

4 Corners Circuit/4 Stations/5 Exercises Each Station
Run a Lap After Finishing Each Station (after carry)
Transport KB Between Each Station With Carry/Exercise

Station 1:
Goblet Squat x 20
OH Press x 20 (L/R)
Merkin x 20
American Hammer x 20 (L/R)
OH Carry to Next Station

Station 2:
KB Swing x 20
Bent Row x 20 (L/R)
Mountain Climber x 20 (L/R)
KB Side Bend x 20 (L/R)
Suitcase Carry to Next Station

Station 3:
Lunges x 20 (L/R)
Curls x 20
Burpees x 20
KB Around the World x 20
Murder Bunny to Next Station

Station 4:
Deadlift x 20
Skull Crusher x 20
Plank Jacks x 20
KB Sit Up x 20
Goblet Shuffle to Next Station

Repeat until time

MARY: Yes
ANNOUNCEMENTS: Newsletter
COT: Yes