The BackBlast:

5 principles

Warm up

-Mosey

-side straddle hop

-arm circles and circle arms

-michael Phelps

-imperial walkers

-weed pickers

Mosey

Rifle carry to hill

Special Double Dora – up and down a hill

DORA Group 1

-120 Squats to sprint

-120 speed skaters to Bernie sanders

-120 monkey humpers to sprint

Protractor squats – I call out an angle pax hold a squat there. Simplified to 1,2,3,4,5 not degrees.

DORA Group 2

-120 merkins to farmers carry

-120 Alabama prom dates to rifle carry

-120 curls to sprint

Protractor merkins

Mary

Rifle carry to flag

COT