The BackBlast:

[

Warm-o-Rama:

Sun gods, string rippers, side straddle hops

The Thang:

3xstair climbs/descends on one leg with 10 A Onos at the top, 10 squats at the bottom

3x bear crawl up, crawl bear down. 10 shoulder taps at the top, 10 merkins at the bottom.

15 of minutes repeating: 20xtoe taps, 20x calf raises, 1x lunge up stairs, 1x sprint up, 1x perpendicular high knee stair climb (each side) rinse and repeat.

3x body builder suicides. 3 sprints each longer than the previous with five body builders between each sprint.

6MoM: American hammers

COT:

prayers for health and healing for family members of pax

Naked Man Moleskin: