• Post Type: Backblast
  • When: 09/20/2022
  • AO: Bulldog
  • QIC: Spiderman
  • FNG's:
  • PAX: Watts Up, Tube, Buckeye, Sargento

Warm Up:

In this exact order, exactly –
Grass Pickers, Plank Jacks, Merkins, Squats, LBCs – 10 each

Beast Position:
– Left hand to Right knee x 10
– Raise Left arm & Right knee x 10 (like superman)
– Flap Jack
– Sundial Merkins x 10
– Curls 10

Squat Knee backs w/ Kettlebell 10
Monkey Humpers 20
Plank – KB Pulls x 10
Side Plank 30 seconds SWITCH
Calf Raises

Squat Curl Press 20
Lawnmowers 10 per
Curls 10

Crunchy Frogs 10
American Hammers 15
Peter Parker 10

Zombie Walk
Big Boys 10
Dips
Calf Raises
Curls

That’s a wrap!