• 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