Backblasts

Stretch the Limit

Rapking

Roll Call: Shiplap, Nala, Hop Along, Hot Buns, Fromage, Windy, Charcoal, Velvet, Spike, Micro, Jolt, Lego, Package, Nomad, Rapking (Q)

Warm-ups

Leg stretches

10 Good Mornings

20 Calf Raises

The Thang

Using a loop band, complete a round of exercises, then run a lap. Exercises are timed :40 on and :20 rest.

Board (3 rounds)

  • Steam engine
  • Kangaroo
  • Rear shoulder squeeze
  • Lat pulldown
  • Front kick
  • Glute bridges
  • Bicep curl L
  • Bicep curl R
  • Run a lap

After three rounds, we did 2 rounds of abs (with the bands).

  • Scissor kicks
  • Box cutters

Inspiration

One can be a big number. Don’t underestimate your impact.