The BackBlast:

4 PAX came to the Warrior ready to work. We mixed in a lot of different muscle group, and they all will most definitely hurt! We did some new (to F3IV) exercises in this workout, and even did a full plyometrics (jump training) set in the middle.

“Fun” was had by all. It was good to be back at the Warrior!

Warm-up

• Side Straddle Hops (25)
• Monkey Humpers (20)
• Weed Pickers (20)
• Quad Stretch (10 each side)
• Calf Raises (20)

Long Mosey around the soccer fields back to the Pavilion

Set #1 – Pavilion

• Step ups (30)
• Dips (30)
• Incline Merkins (20)
• Cross-Leg Plank on bench (feet up / hands down) (25)
• High / Low Plank on bench (15)
• Decline Merkins – (20)
• Butt Lift (Hold in the air) (30 seconds)

Mosey around Baseball Field back to the parking lots

Set #2 – Plyometrics in the Parking Lot (1 minute / w 30 second break)

• Left Cross Jumps
• Right Cross Jumps
• Glove Hop
• Apollo Ohno – Skaters
• Squat Jump
• Deion + Bernie Sanders (1,2,3,4…back 4,3,2,1)

Short Mosey to Rock Garden / Pick Rock and Come Back

Set #3 – Weighted Mary

• Hold the World (and a Rock) (60 seconds)
• LBCs with weight in the air (20x)
• 6-inches – w weight – (60 seconds)
• American Hammers (25)
• Superman / Banana (60 seconds)

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

Set #4 –Chameleon Walk

• Chameleon Walk – Two Distances

COT