• Post Type: Backblast
  • When: 12/27/2022
  • AO: Bulldog
  • QIC: Spiderman
  • FNG's:
  • PAX: Watt's Up, Nutria

See for yourself.

Warm Up:
Arm Cirlces [front & back]
Moroccan Night Clubs
Slow Squats
Merkins
LBCs

Grass Pickers
Stretch to right, then to the left
Quad stretch

Merking/KB pull through 10
Montain Climbers 10 IC
Merkins 10 Single Count
– shoulders burnt –

Goblet Squats
KB Swings 20
Around the World 10 – each direction
Halos 10 – each direction
Arm extensions 10

To the Bench
Lunges 10 per leg
Dips 15 single count
KB chest press 15
KB 1 arm pess 10
KB 1 arm pess 10
Calf Raises

Couple of stretches
Mosey around the lot, one armed KB Waiter Carry

Then this:
LBCs
Flutterkicks
American Hammers

Back to that:
The Bench
Lunges 10 per leg
Dips 15 single count
KB chest press 15
KB 1 arm pess 10
KB 1 arm pess 10
Calf Raises

Mary with some:
LBCs I think
Windshield Wipers
Michael Phelps