Back Blast – The Theatre 7.28.2018

5 PAX – Crash, Gimpy,  Kournikova , Van Damm, Dimon

Crash has the Q, Dimon coming in hot, we got started at 7:01.

Moseyed to the dock for a slow warm up.

50xSSH
20xCP
Teach Stretch
10xGM
10 Burpee’s to get us going.
Moseyed back to the basekball courts, and grab some blocks/kettle bells.

The Thang!

4 Rounds:
1 minute of each movement with a rest in between each movement. The rest started at 15 sec, but we bumped it up to 25 seconds after the first round.

Movements:
Kettlebell swings
Air Squats
Merikans
Kettlebell Deadlifts
Block Press/Kettlebell press (4 R/4L for the minute)
Burpees.

Mosey to the length of the tennis court and back to stretch it out and a change of scenery.

We were going to do 5 rounds, but got done with round 4 with 5 minutes left so we put the blocks up and did some stretching/planks till time.

Count off , Nameorama, COT.

Balled up and Dimon lead is out with a prayer.

Then to coffee!

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