The BackBlast:

Every time I show up to the Warrior I see the hill from construction. I wanted to find a way to incorporate it into a Q. Today was the day.

Welcome & Disclaimer

Warm-up

• Side Straddle Hops (25)
• Arm Circles / Circle Arms (25)
• Weed Pickers (20)
• Quad Stretch (10) both sides
• Calf Raises (20)

Long Mosey around the park

Set #1 – Pavilion

• Step ups – 30x
• Dips – 30x
• Incline Merkins – 20x
• Butt Lift (Hold in the air) – 30 seconds

Mosey around Baseball Field back to Rock Garden

• Pick up Rock of your choice

Mosey from Rock Garden to the Hills

Set #2 – Hit the Hills

• With Rock (3x):
  • Bottom of hill – 20 weighted Squats
  • Top of Hill – 20 Tricep Extensions
• Without Rock for speed (3x)
  • Bottom of the Hill – 10 Tuck Jumps
  • Top of Hill – 20 Side Straddle Hops
• Without Rock (3X)
  • Bottom of Hill – 20 Squat Rock Slams
  • Top of Hill – 20 Side Straddle Hop

Set #3 – Weighted Mary

• Hold the World (and a Rock) – 45 seconds
• 6-inches – w weight – 45 seconds
• LBCs with weight in the air – 25x
• American Hammers – 20x

Short Mosey back to Rock Garden / Drop off Rock and come back

COT