FreeState BackBlast 11/03/2020

AO: FreeState

Q: @Horshack

PAX: 3 @Horshack, @Deagle, @BlackDiamond

Warm Up

• 25 SSH
• 11 Polynesians
• 3 laps – 80% sprint and high knees on short sides
• 11 windmills
• 11 cherry pickers

The Thang

Field trip to the Sumner stairs of insanity

Find a bench along the way

• – 10 dips
• – 10 merkins
• – 10 step ups
• – 10 box jumps

Jacobs ladder using three levels of the stairs

• – 3 sets at 3 levels with 4 burpees each

Mary

• – 25 LBC
• – 25 Flutter
• – 11 dying cockroaches
• – 11 leg lifts into rosalitas
• – protractor 60 seconds
• – 25 flutters for good measure

COT:

• Announcements: The Grunt – Veterans Day – CSAUP on Saturday details in your feed

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