Backblast! Burpees

AO: Clarion
Q: Tarzan
PAX: Stryper (Clay), Iverson (Jerod), Trey Fussell (Bill Nye), Hulka (Don Connelly), American Dad, Nailz (Josh Nichols)
FNGs: None
Count: 7

WARMUP:
Side Straddle Hops, Good Mornings, Hillbillies, Imperial Walkers, Downward Dog, Left Foot over Right, Right Foot Over Left, Runners Stretch, Mountain Climbers, Deep Squat with a slow 10 count while standing up.

THE THANG:
Burpee suicide
The suicide starts at the end of the parking lot
10, 9, 8, 7, 6, 5, 4

Stairs
Pair up, 1 runs up and down the stairs, the other does a core exercise. Switch

The core exercises:
Plank hold
Plank hold left arm only
Plank hold right arm only
6 inch leg hold
LBCs

Mosey to picnic tables
Bulgarian split squats right 15
Bulgarian split squats left 15
Monkey humpers 10 IC
Lt dans 15
Calf raises 20 IC
Repeat

Mosey to rocks
10 Curls
10 Tricep Extensions
10 Shoulder Press
10 Squat Press
10 Bent Over Rows
10 Kettlebell Swings
10 Chest Press
10 LBCs
Repeat

MARY:
30 American Hammers IC
Outlaws, 10 right, 10 left
Write Your Name

ANNOUNCEMENTS:
COT: