When: 01/04/2024


Number of Pax:

Pax Names:

Number of FNGS:

FNG Names:


The BackBlast:

AO: ao_off-the-books
Q: Flo
PAX: Flo
FNGs: None

– Jumping jacks: 2 minutes
– Arm circles: 1 minute (30 seconds forward, 30 seconds backward)
– Bodyweight squats: 1 minute
– High knees: 1 minute


Set 1 – Samurai Strength

Sandbag Slams (3 sets x 1 minute)
Lift the sandbag overhead and slam it down with force, engaging your core and entire body.

Ruck Lunges (3 sets x 1 minute)
Perform walking lunges with the weighted ruck on your back, ensuring proper form and balance.

Sumo Deadlift High Pulls (3 sets x 1 minute)
Use the sandbag to perform sumo deadlifts, followed by a high pull, engaging your hips and upper back.

Ruck Push-Ups (3 sets x 1 minute)
Place your hands on the handles of the ruck while performing push-ups, challenging your chest and shoulders.

Set 2 – Agile Samurai:

Sandbag Toss (3 sets x 1 minute)
Lift the sandbag and toss it forward, then quickly move to catch it. Focus on agility and hand-eye coordination.

Ruck Sprints (3 sets x 1 minute)
Sprint in place with the weighted ruck on your back. Lift your knees high for added intensity.

Sandbag Bear Crawls (3 sets x 1 minute)
Get into a bear crawl position with the sandbag on your back and move forward, engaging your core and shoulders.

Ruck Jump Squats (3 sets x 1 minute)
Perform jump squats with the weighted ruck, emphasizing explosive power and controlled landings.

Set 3 – Samurai Endurance:

Sandbag Carry (2 sets x 2.5 minutes)
Carry the sandbag at your side while walking briskly to challenge your endurance.

Ruck Run (2 sets x 2.5 minutes)
Run in place with the weighted ruck, maintaining a steady pace to elevate your heart rate.

Cool Down

– Slow jogging in place: 2 minutes
– Stretching: 3 minutes (focus on legs, back, and shoulders


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