Backblast! Round and round
AO: Red Dawn
Q: Counterfeit (John Kinneer)
PAX: Counterfeit (John Kinneer), Floppy Disk (Tom Neal), Icebox (Matt Mobley)
FNGs: None
Count: 3
WARMUP:
THE THANG:
- Cardio (run or ruck): 60 seconds.
Go moderately hard.
• Running: faster than a jog, slower than a sprint.
• Rucking: move as fast as possible without running.
- Pushups: Stop a few reps before failure.
If you’d fail—or not be able to complete any more reps—at 15 reps, stop at 12 reps. If you’d fail at 10 reps, stop at 7.
- Weighted walking lunge: 30 reps total (15 each leg)
If you’re using a sandbag, place the weight across your upper back.
If you’re using a ruck, wear the ruck.
Use a weight that makes the final six reps challenging but clean. If you haven’t done weighted walking lunges for a while, see the note in “questions and substitutes.”
- Carry (dealer’s choice): 100 steps
Use the ruck or sandbag and do a carry of your choice—front carry, side carry, shoulder carry, bearhug carry, etc.
Mix up the carry you choose between rounds.
- Sandbag or ruck shouldering: 8 reps (4 on each side)
If you use a sandbag, feel free to drop it between reps.
If you use a ruck or other solid weight, set it down slowly.
Keep your back straight as you lift the weight.
That’s one round.
MARY:
ANNOUNCEMENTS:
COT: