Backblast! Variety is the spice of life

Warmup
- Moroccan Night Club
- Windmill
- Cheery Pickers
- Imperial Walker
Wind sprints with pain stations. -> run with your sand bag
- Three different cones to run to.
- Round 1
- Each cone 5 side straddle hop
- Each time you return to the base line Man Makers x 5
- Round 2
- Each cone 5 side American Hammers
- Each time you return to the base line Overhead throws x 5
- Round 3
- Each cone 5 side Shoulder Taps
- Each time you return to the base line Overhead Press x 5
Catch me if you can
- Partner up
- 1st person starts running with sandbag
- 2nd person does man makers x2 and then runs to catchup.
- Do one loop around the carline parking lot
Mosey to the parking lot
- Pain stations -> 45 sec exercise with 15 second rest -> two complete circuits
- Man Makers
- Overhead throws
- Overhead Press
- Bent over rows
- Flutter kicks with sandbag
- Squats with sandbag
- Curls
- Leg lifts
- Lunges
- Pecker Pointers.