Backblasts

Oh my 43!

FiAKnox

A0: The Chapel, 5:15 am

Q: 007

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

PAX: Defender, Luna, Mentor, Canvas, Hawkeye, Rogue, Summertime, Ranger and Nomad

The Thang:

Warm-Up:

  • Run to stop sign with Band on (2x)
    • 43 Jumping jacks
    • 43 squats
  • 43 Jumping Jacks
  • 43 High Knees

Session 1: (2x)

  • 20 push-ups
  • 13 Narrow push-ups
  • Parking lot side lunges
  • 20 over head extensions
  • 13 tri-dips
  • Parking lot side lunges
  • Curb taps 43 at each end

Session 2: (2x)

  • 20 hydrants- right
  • 13 hydrant pulses -right
  • Parking lot side lunges
  • 20 hydrants – left
  • 13 hydrant pulses -right
  • Run to stop sign and around

Session 3: (2x)

  • 20 Chest Flys with Hip flexors
  • 13 Chest Press with bridges
  • Parking lot side lunges
  • 20 Hammer Press
  • 13 Hammer bicep flys

Session 5: (2x)

  • 20 Butterflies
  • 13 Russian twists
  • Parking lot side lunges
  • 20 tick-tocs
  • 13 crunches
  • Jumping Jacks

COT- Encourage one another through appreciation and compliments. You are all enough, needed, unique, and make a difference!