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