The BackBlast:

Warmup –  Monkey Humpers, Hillbilly’s, Arm Circles, Circle Arms, Michael Phelps  (Cadence)  Mosey around the the oval to the baseball diamond.

The Thang

Pain Station #1 – Home Plate – 100 SSH, 100 Mountain Climbers, 100 Seal Claps…….transition Broad Jump to First Base

Pain Station #2 – First Base – 75 Squats, 75 LBC’s, 75 Single Leg Lunges……..transition Bear Crawls to Second Base

Pain Station #3 – Second Base – 50 American Hammers, 50 Bobby Hurley’s, 50 Flutter Kicks…transition Bear Crawls to Third Base

Pain Station #4 – Third Base – 25 Burpees, 25 Box Cutters, 25 High Knees…..transition Broad Jump to Home Plate

***Rinse and repeat moving all reps to 25 for the second trip around the diamond w/ same transition moves****

Team Relay Race Round the Bases to cap the workout.