backblast

Backblast by F3 Phunny (Kip Lowery) on 07/18/2024

Backblast! Sandbag Complex & Ruck Ladder

AO: Cup A Joe
Q: F3 Phunny (Kip Lowery)
PAX: Prius – Ryan McCallum, Floppy Disk (Tom Neal), Ham (Chris Schafer), Horshach
FNGs: None
Count: 5

WARMUP: the usual suspects
THE THANG:
Sandbag Complex: 6 Sets.
Goal: Do Not Let Go of Sandbag Once Starting

  • 8 Sandbag Deadlifts
  • 6 Sandbag Cleans
  • 4 Sandbag Front Squats
  • 2 Sandbag Press
  • about a minute rest between sets


Ruck Ladder: 27-21-15-9-6-3 reps. We did 27 reps of all four exercises, the 21 reps of all four, then 15 reps of all four, and so on.

  • Ruck Swing
  • Hand Release Push-Up
  • Ruck Goblet Squat
  • Sit-Up


COT: yes we did!

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