Backblasts

St Pattys Day ladder and shuffle

hotbunstn

Where: Anchor

when: Wednesday, Mar 17

Q: Hot Bums

Pax: Shiplap, Jolt, Micro, RapKing, Tinkerbell, Doc, Fromage, Nala

WARM UP

LADDER UP AND THEN DOWN: 30 sec each exercise / 20 sec rest after each set

  1. Squat w/weight
  2. Squat w/ weight, Lateral Band Pull
  3. Squat w/ weight, Lateral Band pull, Push-ups
  4. Squat w/ weight, Lateral Band pull, Push-ups, Burpees
  5. Lateral Band Pull, Push ups, Burpees
  6. Push Ups, Burpees
  7. Burpees

Deck of Cards

Shamrocks (Clubs) Hiccup Burpees

Diamonds : Irish (Russian) Twist w/ weight punch

Hearts: Crunches w/ weight over head

Spades: athletes choice

Aces: Run

face cards = 15 reps

Inspiration / Namarama