ALCATRAZ · SAT FEB 22

Backblast! hills burpees and Broga

When: Saturday, February 22, 2025
AO: Alcatraz
Q: Masterpiece
PAX: 6 Masterpiece, Cyclops, Mainframe, Mark Nestel, Senator Tressel, Über

WARMUP: mosey to fire station. Moroccan, the windmill, low sli squats, merkin, downward dog, honeymooners, side straddle hop
THE THANG: run to hill merkins and squats x10 then run hill while parter does curls rotate then goblins squats, overhead press. Run back to COT. Pit of misery. 1 x burpee 4 x side straddle hop run and lap. Double it rinse and repeat until at 10 burpees and 40 side straddle hop. Predator run on hill. The finished with 10 mins of broga.
MARY: no time
ANNOUNCEMENTS: Jaeger.. read your news letter
COT: prayers for those running D2D