Backblasts

One Dumb bell/Kettlebell Blast

Warm up with long lap and dynamic moves to stretch

Format:

1 minute – first exercise; 1 minute – second exercise; 3 minutes – combo of the 2 exercises with partner run (exchange)

1 – alt clean press lunge 2 – alt front lunge with two rows 3- combo and run

1 – alt SLDL and row; 2 – SL curl and press 3 – combo and run

1 DB squat (elbow to knee) 2 – overhead press and tricep extension 3- combo and run

1 – push up alt leg under 2 – weight move across in plank 3 – combo and run

1- right reverse lunge weight hand off 2 – left (same) 3-alt reverse lunge with weight in middle & run

1 – sit up with weight; 2 – seated tricep extension, 3- combo & run

Long lap and lots of stretching