Backblast! One Year of Squirmy

AO: Steel Sanctuary
Q: Matt (Squirmy)
PAX: Deductible(Jordan) , BTS (Jeremy Bales), Rosco P (Rich O’Donnell), Uggs (Brandon Bitner), Spit Valve (Geoff)
FNGs: None
Count: 6

WARMUP:
20 IC – Side Straddle Hop
10 IC – Sir Fazio Arm Cirlces
10 IC – Imperial Walker
10 IC – Windmill
10 – squats
10 – merkins
THE THANG:
Round 1: Ladder (5-10-15-10-5)
– KB Swings
– Goblet Squats
– Rows (5 each side)
Suite case carry
Round 2: AMRAP – 10 minutes, as many as possible
– 10 KB Thrusters (squat + thrust)
– 15 Deadlifts
– 10 Lunges (5 each leg)
– 10 American Hammers (L/R = 1)
Rack carry
Round 3: EMOM x 6
Exercise
– Minute 1:
o 12 KB Swings + 6 KB Burpee Rows (lowered to 10 and 5)
– Minute 2:
o 10 Clean & Press (5 each side)

MARY:
toe touch stretch, windmill stretch, triceps stretch, and shoulder stretch
ANNOUNCEMENTS: Happy Gilmore 2 premier at Waffle House tonight, deacon trainings coming up
COT: Rosco P’s friend dealing with cancer and injuries