Backblast! Steel Sanctuary Cardio Bell
DATE: 2026-10-23
AO: Steel Sanctuary
Q: Gilmore (Jim T),
PAX: Gilmore (Jim T) Papi (Isaias Brito) Squirmy Money Pit – Q Source (Blake Anderson)
FNGs: None
COUNT: 4
WARMUP: The Usual Suspects
THE THANG: AMRAP WORKOUT
Circuit 1: Strength and Cardio (10 Minutes)
Kettlebell Swings – 15 reps
Goblet Squats – 10 reps
Burpees (no kettlebell) – 5 reps
Butt kickers – 20 sec
Repeat as many rounds as possible in 10 minutes.
Circuit 2: Core and Stability (10 Minutes)
Kettlebell Deadlifts – 12 reps
Single-Arm Kettlebell Press (each side) – 8 reps
Mountain Climbers (bodyweight) – 20 IC
American Hammers – 15 IC (L-R =1)
Repeat as many rounds as possible in 10 minutes.
Circuit 3: Power and Explosiveness (10 Minutes)
Clean and Press (each side) – 8 reps
Kettlebell Snatch (each side) – 6 reps
Jump Squats (bodyweight) – 10 reps
Sprint or High Knees (20 sec)
Repeat as many rounds as possible in 10 minutes.
ANNOUNCEMENTS/COT: Friendsgiving, Nov 7; Roadside Clean-up, Nov. 14; RCO Christmas, Nov 14.
Thank you for allowing me to lead!!
