Backblasts

Let’s GOOOO!

A0: The Chapel, 7:15 am

Q: 007

Disclaimer: I am not a trained professional, please modify when needed, but keep pushing yourself.

PAX: Luna, Footloose, Jolt, Ranger, Cinderella, Aria, Neon, Hawkeye, Canvas, Page Turner, Duchess, Package, McQueen, FNG- Codevalier

The Thang:

Warm-Up:

  • Jumping Jacks
  • High Knees
  • Run with resistance band to stop sign then pulse squat, side lunge down hill to other stop sign and pulse squat return to chapel.
  • Jumping Jacks
  • Resistance band walk in parking lot

Session 1: 

  • 10 to the ground burpees
  • 15 right leg staggered squat with rear leg lift
  • Run
  • 10 to the ground burpees
  • 15 left leg staggered squat with rear leg lift
  • Run

Session 2: 

  • 15 push-ups
  • 15 tri-cep extensions 
  • Jumping Jacks
  • 15 push-ups
  • 15 tri-cep
  • Resistance band walk in parking lot

Session 3: 

  • 15 push up hydrants- right
  • Run square/resistance band walk in parking lot
  • 15 push up hydrants – left
  • Run square/resistance band walk in parking lot
  • 15 Donkey kicks-right
  • 15 push-ups
  • Run around square/resistance band walk in parking lot
  • 15 Donkey Kicks- left
  • 15 push-ups
  • Run square/resistance band walk in parking lot

Session 4: 

  • 15 Bridges
  • 15 bridges with shoulder/chest press
  • Run
  • 15 Bridges
  • 15 bridges with shoulder/chest press
  • Run Square/parking lot side lunges

Session 5: 

  • 1 min Wall sit
  • 15 Wall push ups
  • 2 min wall sit
  • Parking lot side lunges

Inspiration: Don’t stop Throwing Candy…