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LAZARUS · THU NOV 20
Backblast! Heavy burden
- When
- Thursday, November 20, 2025
- AO
- Lazarus
- Q
- Sunkist
- PAX
- 9 Sunkist, Atlas, Birdcage, Bobber, Chiclets, Deep Dish, Nemo, Pauly D
WARMUP: nice and slow. Windmill, cherry picker, imperial walker, SSH
THE THANG:
4-station square. Pax distributed. Perform the prescribed exercises and REPEAT until the heavy carry station is done, then rotate.
1: Heavy Carry 50yds and back
Choose 100lb ball, 72lb Kb, 60lb sandbag
2: Sprint 50yds and mosey back, repeat
3: Strength
5 merkins
10 Carolina dry dock
20 air squats
4: Core
10 dead bug (dying cockroach)
10 LBCs
10 SSH
Repeat until ~5:55
MARY: Core, birdcage 10 count
ANNOUNCEMENTS: newsletter
COT: You never know how much time you have left.