FreeState BackBlast 11/05/2020

AO: FreeState

Q: @Deagle

PAX: 3 @Deagle, @Horshack, @Winston

Warm Up

· Side Straddle Hop (SSH) x 25 IC

· Light jog around blacktop

o 1 traditional run

o 1 with side runs on the sides

o 1 with karaoke on the sides

· Alarm Clock (10 reps)

o Lie on the ground, on your back, on Q – get up and hop up as quickly as possible

· Lounge Act x 20 IC each side

o Lying on your side, with top leg bent, knee-high, and foot on ground, lift lower leg

· Merkins (traditional pushups) x 20 IC

· Imperial Walkers x 15 IC

· Cherry Pickers x 15 IC

· Windmills x 15 IC

The Thang:

· Circuit First Round – all exercises 40 seconds, 20 seconds to recover and get to next

o Step Ups

o Dips

o Walking Lunges

o Merkins

· Jacobs Ladder on the bigger hill, 1-2-3-4-5-4-3-2-1 Burpees

· Circuit Second Round – Repeat First Round excl. merkins, 45 seconds each

Mary:

· Flutters x 15 IC

· LBCs (x 10 standard + 20 side twists) IC

· Dying Cockroach x 15 IC

· American Hammer x15 IC

· Protractor for 60 Seconds followed by 10 Flutters IC

· Stretches (self-pace)

COT:

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

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