AO: The Floodzone

When: 01/18/2021


Number of Pax: 7

Pax Names: Flux, Gopher, LEO, Lt. Dan, Mayhem, Never Happened, Oxy,

Number of FNGS: 0

FNG Names:

QIC: Mayhem

The BackBlast:

Warm Up

The Thang

1. Unilateral Dead Lift & Low Row x 15 OMD

KB Swings x 1 min

2. Rev Squat with Upright Row x 15 OMD

Bilateral Upright Row x 1 min

3. Clean to thruster to front lunge x 10 OMD

Curls 4 da girls to shoulder press to tri ext x 1 min

4. Half Get Up x 10 each OMU

Chest Press x 1 min

5. Pullover with Single Leg Rev Crunch x 10 OMU

KB Crunch x 1 min

KB Swings x 1 min

Bent Rows x 1 min

Cool Down

Prayers and Announcements


Leave a Comment