Backblast! Rosie does the dishes
- When
- Wednesday, April 16, 2025
- AO
- Kitchen Sink
- Q
- Rosie
- PAX
- 19 Rosie, Abagnale, Bonsai, Brawny - The Fort, Cadre Olaf, Cheddah, Crystal Lake, Farmers Only, Fishstix, Goose, Halfback, Mainframe, Peta, Pollo Hermano, Sasquatch, Shady, Spectre, Vuvuzela, Wooden Leg
WARMUP: • 25 SSH (IC)
• 10 Windmills (IC)
• 10 Imperial Walkers (IC)
• 10 Merkins
• Mosey 100 yards and back
THE THANG: Main Workout (35 mins)
? Circuit 1: Strength + Movement (12 mins)
3 Rounds – 40 seconds work / 20 seconds rest
• Sandbag Deadlifts
• Sandbag Front Squats
• Overhead Press (strict or push press)
• Sandbag Bear Hug Carry (30 yds out and back)
• Rest 1 min after 3 rounds
⸻
? Circuit 2: Partner Grinder (10 mins)
Teams of 2. One works, one moves.
• Partner A does AMRAP sandbag reps
• Bent-over Rows
• Thrusters
• Sandbag Clean-to-Squat
• Partner B: Sandbag Shoulder Carry (30–40 yards out and back), then switch
• Go 10 minutes nonstop
? Break: 1-minute standing rest
⸻
? Circuit 3: Core & Finishers (10 mins)
2 Rounds – 40s work / 20s rest
• Sandbag Russian Twists (seated)
• Sandbag Ground-to-Shoulder
• Plank Pull-throughs (sandbag drag side to side)
• Burpee over sandbag
?️ After 2 rounds, 1-minute rest
MARY: 1 second plank
ANNOUNCEMENTS: Cannoli Run, Tortoise and Hare
COT: Finish the day strong, men.