AMERICAN JACKAL · MON SEP 1

Backblast! Labor Day Beatdown

When: Monday, September 1, 2025
AO: American Jackal
Q: Rosie
PAX: 6 Rosie, Damien Croft, Goose, Sprocket, Sunkist, Time Machine

WARMUP: SSH, Windmill, Low slow squat, cherry pickers, Broga, Mosey
THE THANG: Sideline to sideline sprints x7
Merkins, wide arm merkins, diamond merkins, ranger merkins, hand release merkins, tempo merkins
And now for legs -
2 Rounds of..
10 burpee broad jumps, 20 yard lunges, 15 jump squats, Al Gore 30 seconds, 20 yard duck walk
To finish -
Flutters, Freddie Mercury, Hello dolly, American Hammer, Heels to Heaven, Plank
MARY:
ANNOUNCEMENTS:
COT: Keep showing up