Backblast! 5/21

AO: Corral
Q: Prius – Ryan McCallum
PAX: Floppy Disk (Tom Neal), F3 Phunny (Kip Lowery), Gilmore (Jim T), Green Thumb (Ray Perry), Chet Ripley (Elton Smith), Counterfeit (John Kinneer), Austin King – Olaf
FNGs: 1 Austin King – Olaf
Count: 8

Standard warm-up

PAX complete 2 exercise supersets. AMRAP for 2 minute rounds followed by 1 minute rest between rounds.
Each exercise is 7 reps. The first 3 reps of each exercise are completed to a slow 4 count (4 count down, 4 count back) the remaining 4 reps are single count.

Superset 1
Merkins
Sandbag Bent Over Rows

Superset 2
Heavy Squats
Sandbag Deadlifts

Superset 3
Shoulder Press
Upright Rows

Superset 4
Ruck Curls
Ruck Tricep Extension

Superset 5 – the Finisher
Sandbag Burpees
Bear Complex

Repeat the whole thing again

Mary:
4 Count Flutters
Box Cutters
LBCs
L/R Zombie Crunches