Backblasts

Q-Chew Toy

Warmup: Thunder burpees

Spartan Sprint

Run 1 mile

10 Merkins

10 burpees 

10 mountain climbers (2 is 1)

10 Jumping jacks

10 air squats

10 forward lunges

10 hand release Merkins

Run 1 mile 

10 tuck jumps

10 plank up downs

10 plank shoulder taps (2is1)

10 knee slap mountain climbers(2is1)

10 backward lunges (2is1)

10 glute bridge raises 

10 dips

Run 1 mile

10 decline Merkins

10 single leg squats (2is1)

10 double calf raises

10-second plank

10-second 6-inch leg hold

10-second iso squat

Q-Chew Toy

“Sally Up”- Merkins 

15 burpees 

Mosey

20 groiners

25 Starfish Crunch

Mosey

30 LBCs 

35 squats

Mosey

40 Merkins

45 Flutterkicks 

Mosey

100 SSH

Mosey

45 Flutterkicks 

40 Merkins

Mosey

35 Squats

30 LBCs 

Mosey

25 mountain climbers

20 dips

Mosey

15 burpees 

Gut Buster- Ghostbuster song

Q-Chew Toy

PAX-Almanac

Warmup

Mosey 

Windmills

Trunk twists 

The Thang

75 pull-ups/Bent Rows

150 Merkins

225 squats

180 burpees

Q-ChewToy

PAX-Almanac, FNG (Dux)

Seal clap

Moroccan nightclub

Imperial walkers

300 bent rows

200 Merkins

300 squats

200 lunges (2 is 1)

300 reverse crunches

200 hillbilly squat walkers

300 shoulder presses

68 Merkins

warmup with 20 SSH, 10 shoulder circles, 20 windmills and 20 Merkins

The Thang…

With a sandbag

  54 Chest presses

  54 bent over rows

  54 Shoulder Presses

  54 Upright Rows

  54 Curls

  54 Dips (w/o SB)

  54 Squats

  54 Yards walking lunges

  54 Yards SB clean and throw

108 yard offset farmers carry

6 MoM AMRAP

  54 Flutters

  54 LBC

  54 American Twists