Backblast! May Day Mayhem

AO: Cup A Joe
Q: Gilmore (Jim T)
PAX: Wicket (Pranav), Phunny, Gilmore (Jim T), Transmitter
FNGs: 1 Transmitter
Count: 4

Thang 1

• 20 ruck squats
• 15 ruck overhead presses
• 10 ruck burpees (or burpee to upright row)
• 5 manmakers (ruck burpee + push-up + clean to press)

Repeat as many rounds as possible in 20 minutes.

Part 2: Ruck Shuttle Beatdown (15 minutes)
Mark two points ~30 yards apart. Shuttle ruck between them, completing the following at each end:

• First Round: 10 ruck thrusters each end
• Second Round: 10 ruck rows each end
• Third Round: 10 ruck lunges (each leg) each end
• Fourth Round: 10 push-ups (ruck on or off) each end

Announcements and COT

Please welcome FNG – Transmitter!!