Backblast! 14 degrees
- When
- Tuesday, January 27
- AO
- Colosseum
- Q
- Sasquatch
- PAX
- 7 Sasquatch, Autobahn, Cadre Olaf, Fishstix, Halfback, maximus, Spectre
WARMUP: dynamic forearm planking exercises - plank jacks, peter parker, parker peter, shoulder taps, merkins - all with upward dog <> downward dog (variable down dogs) in between; capped off with SSH
THE THANG: circuit = 4 sets (extra work at half time* - see below)
1. 50# KB unilateral farmer's carry (THE TIMER) ~40 yards
2. big boys sit-ups
3. 40# sandbag over-the-shoulder toss
4. 20# ruck backwards lunges
5. 25# ball slams (overhead to the ground)
6. partner merkin (for sets 1 & 2); partner leg throws (for sets 3& 4)
7. partner merkin (for sets 1 & 2); partner leg throws (for sets 3 & 4)
Half-time work (2 sets)
1. Side-plank dips with feet stacked on curb L x10, R x10
2. Curb hops 30 OYO
More Half-time work (2 sets)
1. J-Lo's x10
2. Alternating curb taps 50 OYO single count
Overtime Work
Partner Push 20 yards (alternate - 3 sets) :face_vomiting:
MARY: SSH x10
ANNOUNCEMENTS: Break the Dam still wants you this Saturday.
COT: P&P for the Virtual Learning - Teachers, kids, and parents.