The BackBlast:

Intro:

A quarterly assessment to test and push yourself.

Warm-o-Rama:

Mosey to top of ball diamond

Side Straddle Hop IC x 10

Sun Gods IC x 11

Reverse Sun Gods IC x 11

String Rippers IC x 10

Mosey to play ground

The Thang:

Assessment:

Mercans – 2 min AMRAP

BBSU- 2 Min AMRAP

Pullups – AMRAP

3200m run – AFAP

Extra Sides:

Pick a card –

Freddy Mercury IC HC x2

Lunges HC x 12

Leg Lifts HC x 12

Mosey back to b-ball court

6MoM:

6″ Leg hold – PAX 30 ct (picked up additional 5, with a miss count)

American Hammers IC X 16

COT:

Asked the Lord to bless Earthworm Jim on his travels and for all intentions held within.

Naked Man Moleskin:

• Don’t leave your workout cards on a table.  Grounds crew will chuck them in the trash and then deny it was them…  Lesson, hold onto your stuff.  I am the one accountable for placing them on the table.
• Warm-o-rama will be completed closer to assessment, to help streamline time.