AO: Expansion
When: 06/13/2022
PAX:
Number of Pax: 4
Pax Names: Beetle, Scrappy, Wolverine,
Number of FNGS: 0
FNG Names:
QIC: Chris Evans@Wolverine
The BackBlast:
Intro: disclaimer, modify
Warm up: arm burners, Abe vigodas, tin man, mirkins 4ct 10, slow low squats 4CT.
MOSEY AROUND PARK
THE THANG: BLOCKS AND BELLS (Tabata)
RD 1
KB TABATA 30 SEC ON, 10 SEC OFF
-KB SWINGS 2X
-OVERHEAD PRESS 2X
-FLUTTER KICKS 2X
RD 1
BLOCKS 5 MIN CONE TO CONE
- 5 BLOCKEES
- 10 CURLS FOR THE GIRLS
RD 2 KB TABATA 30 ON, 10 OFF
-THRUSTERS 2X
- HIP BRIDGE PULLOVERS 2X
- 1 ARM ALT CLEANS 2X
RD 2 BLOCKS 5 MIN TO CONE
- 10 OVER BLOCK MIRKINS
- 10 BEAR HUG SQUATS
RD 3 KB TABATA 30 ON, 10 OFF
– KB ROWS
- SUMO SQUATS
- KB PLANK TAPS
Mosey
CORE WORK:
10-10-10 x2 sets
WW2-
HELLO DOLLY’S-
LEG LIFTS
COT;
PRAYERS-
RANDY HERRING/FAMILY
FIREFIGHTERS RECOVERY
SCRAPPY’S BROTHER, SAFE TRAVELS
ANNOUMCEMENTS- SPEEDTRAP Q TUESDAY