Backblasts

Welcome to the Gun Show!

Warm up with running and dynamic movement

10 Each Round – Do This Together

Round 1 –

  • Tricep extension to Around the world
  • Curl Twist to hammer down; Hammer up twist to curl down
  • One legged tricep dip – switch legs
  • Tricep kickback to shoulder press
  • Curl to dumbbell cross body presses

Run Long Lap

Round 2 – On Your Own – 5 burpees in between each exercise; long lap after all five exercises

Round 3 – On Your Own – Short lap between each exercise; long lap after all five exercises

Round 4 -All 5 exercises  on repeat with optional lap after completing 5

Finish with Core: 45 seconds each – 2 rounds

Butterfly Crunches

Drunk Climbers – slowly

Dead Bugs

Plank knee drops

Inspiration:  “Maybe today will be the day I like that person.”