The BackBlast:

Always trying to find new things to do. When searching F3 Nation’s backblasts, I always find great ideas.

Warm Up#1 – All together

• Dead Hang 30s
• Plank 30s
• Upward Dog 30s
• Downward Dog 30s
• Bottom of the Squat! 30s
• A Burpee
• 10 SSH

Warm Up #2

• 1 Pull up
• 1 Merkin
• 1 Dive Bomber Merkin
• 1 Low Slow Squat
• 1 Burpee
• 5 SSH IC

Then increase up to 5/25 of each.

Short Mosey around the park

Set #1 – Bearway to Heaven – finish the set before Stairway to Heaven finishes

7-parking spaces

1^st space – Bear crawl up; 7 Burpees; bearcrawl back

2^nd space – Bear Crawl Up; 6 Burpees; bearcrawl back

3^rd Space – Bear Crawl Up; 5 Burpees; bear crawl back

Etc.

Long Mosey around soccer field, out to road and back to Pavilion

Set #2 – Wall Sit Runs

1. 30 second wall sit, Lap around the Parking Lot; 6 Burpees, 6 inches for the six
2. 45 second wall sit, Lap around the Parking Lot; 20 Merkins, 6 inches for the six
3. 60 second wall sit, Lap around the Parking Lot; 20 Big Boys, 6 inches for the six
4. 45 second wall sit, Lap around the Parking Lot; 6 Burpees, 6 inches for the six

Short Mosey around the field

Set #3 – Plank Around the World

• 45 second side plank
• 45 second regular plank
• 45 second side plank
• 45 second hold the world

COT