Backblast by Counterfeit (John Kinneer) on 04/03/2024

Backblast! Singing in the rain…

AO: Armory
Q: Counterfeit (John Kinneer)
PAX: Chet Ripley (Elton Smith), Kitchen (Joseph Johnson), Little Dinghy (Jim Amy), 10k John Martin
FNGs: None
Count: 5

WARMUP: side, straddle, hop, mountain, climber, good mornings,

THE THANG: half mile, Indian run, followed by 4 1/2 sets of the following at 45 seconds each followed by 15 seconds rest:
Side lunges to the left.
Side lunges to the right.
Pushup with rotation. (Switch the direction you rotate each rep).
Bird dog. (Do equal reps on both sides).
Hamstring hold.
Side plank left.
Side plank right.

COT: prayers for wife of little dingys coworker who is due anytime now to give birth.