FreeState BackBlast 11/17/2020

AO: Free State

Q: @Horshack

PAX: 3: @BlackDiamond, @Deagle

Warm Up

• Side Straddle Hop (SSH) x 25 IC
• Imperial Walkers x 15 IC
• Cherry Pickers x 15 IC
• 4 laps jog around blacktop, with high knees on one side, and karaoke on opposite side
• Will Mays Hays x 10 IC
• Michael Phelps x 10 IC
• Arm circles – front mini, front wide, reverse mini, reverse wide x 10 each IC

The Thang:

Circuit First Round – all exercises 45 seconds, 15 seconds to recover and get to next

• • Box Steps
  • Derkins
  • Bonnie Blairs
  • Chin up rows

Jacobs Ladder, 1-2-3-2-1 Burpees

Circuit Second Round – Repeat First Round

Mary:

• Plank Center, Right arm, Center, Left Arm, Center x 10 IC

• LBCs x 20 IC

• American Hammer x10 IC
• Protractor for 60 Seconds followed by 10 Flutters IC
• Stretches (self-pace)

COT:

• Announcements:
• @Horshack is out next Week
  • Deagle and Black Diamond will Q next week of Tues 11/24, and Sat 11/28
  • Thurs 11/26 (Thanksgiving) FreeState will be closed
• Black Diamond is out for two weeks beginning December 15