Backblast! 11/7 COJ

AO: Cup A Joe
Q: Prius – Ryan McCallum
PAX: Floppy Disk (Tom Neal), Menthol (Joel Cade), Mike Belmonte – Buffalo Bill
FNGs: 1 Mike Belmonte – Buffalo Bill
Count: 4

Standard Warm-Up

Joe’s Program
Descending reps: 10 9 8 7 6 5 4 3 2 1
Super sets
Ruck On Sandbag Deadlifts
Ruck Burpees

We finished quickly and then audible the remaining 30+ minutes
Weighted lap
Ascending reps: 1 2 3 4 5 6 7 8 9 10
Super Sets
Ruck On Sandbag Clean to Overhead Press
Weighted Squats
Weighted Lap
Finished with Mary Circuit
1 minute AMRAP followed by 30 seconds rest before next move
Low Slow Flutters
Box Cutters
Outlaw
Homer to Marge
Left/Right Zombie Crunch (minute each)