Poles of Plunder

QIC: Dwn-Unda
PAX POSTED: Dwn-Unda, No-Ski, Haka, Dillio

4 Pax posted for the continued chill Tuesday morning in Lutz, Florida.  Dwn-Unda on Q.  All good for the warm-up, ramp-up, meat and potatoes than cool down.

 

Beat-down:

Warm-up

  • 20 four counts of each:  SSH – (SUPER) SSH – Squats – baby arm circles – mountain climbers – cotton pickers

Ramp-up

  • mosey to Sun Lake/12 four count “180” (degree) jumps

Meat and Potatoes

  • 2 post runs 30 mercans
  • 2 post runs 30 box cutters
  • 2 post runs 30 lunges/ 10 second countdown mucho chesto
  • 2 post runs 30 lunges
  • 2 post runs 30 box cutters
  • 2 post runs 30 mercans
  • Indian run back to bb courts 10 second countdown
  • 6 buddy mercans 10 second countdown
  • Bear crawl relay around mailboxes

Cool down

  • 20 American hammers
  • 10 diamond mercans
  • 10 big boy sit-ups

 

 

By | 2018-01-16T23:00:16+00:00 January 16th, 2018|Back Blasts|0 Comments

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