Backblast! Buns of Steel

AO: Cup A Joe
Q: F3 Phunny (Kip Lowery)
PAX: Prius – Ryan McCallum, Floppy Disk (Tom Neal), Counterfeit (John Kinneer), Titans Dream
FNGs: None
Count: 5

WARMUP: the usual suspects, of course
THE THANG:

1. Sandbag Deadlifts (4 rounds)

1. 12 reps straight-leg deadlifts
2. 12 reps deadlifts
3. 30 second Homer-to-Marge hold

1. Ruck work (3 rounds)

1. 20 ruck goblet squats
2. 6R/6L ruck lunges
3. 8 ruck swings

1. Time filler of pain

1. 200m ruck/sb shoulder carry
2. 200m ruck
3. 200m ruck/sb bearhug carry
4. 200m ruck
5. 200m ruck/sb zercher carry