Backblasts

Dealing Dirty

when: Monday July 27

where: Anchor

Q: Hot Buns

Pax: Shiplap, Fromage, Lego, Velvet, Jolt, Hop Along, Lake Life, Tiger, Mad Dog, Thriller, Nomad

Warm up

Pull a:

2 – Froggy Squats 30 sec

3 – Run suicides

4 – Mtn Climbers 30 sec

5 – Run suicides

6 – High Knees

Spades – Static Squat w/ weight

Hearts – Tricep push-ups

Diamond – Static leg lift

Clubs – Crunches w/ weight

J, Q, K = 15

A = 20

Jokers = 10 burpees

COT / Inspiration