- Post Type: Backblast
- When: 12/15/2020
- AO: Bulldog
- QIC: Spiderman
- FNG's:
- PAX: Voodoo, Hermes, Waterboy, Speedo, El Toro
Warm Up
SSH 30 IC
Squats 10 IC
Merkins 10 IC
Pledge
25 Reps Each
Shoulder Taps
Crab Crunch
Merkin
Squat
* 10 Burpies
Dying Cockroach
American HAmmer
Kettbell Swing
Lunge
Derkin
Stretch
25 Reps Each
Shoulder Tap w/ Merkin
Dutch Skate
Kettlebell Tricep Extension
Merkins w/ Kettlebell pull through
Bent Row w/ Kettlebell – each arm
Flutterkick
Michael Phelp
Sumo Squat
Calk Raises
Stretch
25 Reps Each
Kettlebell Curls
Kettlebell Squat Curl Press
Kettlebell Low Squat hold – Curls
LBC
Merkin
Box Cutter
Plank Jack
High Knees
Mountain Climber
Plank hold to Low Squat
2 Minutes of Mary
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