AO: The Pound
When: 04/09/2022
PAX:
Number of Pax: 3
Pax Names: Sandworm,
Number of FNGS: 0
FNG Names:
QIC: Sandworm
The BackBlast:
Three PAX faced the last cold day of spring and strengthened their backs for any “back at the ranch” fun or duties that the weekend might bring.
Sandworm, Bunker Boy, Folgers
Photo from Bill Picket Rodeo website
Workout
PAX warm up – a moment to watch the sunrise before a beatdown
Back exercise goal setting – test weights for 1 minute and then choose around 75% of that for the EMOM (45# plates, coupons, and body weight)
- Good Mornings – 15 per minute
- Glute Bridges – 20 per minute
- Coupon Swings – 25 per minute
Shake out the legs – Run to the lake
Back Exercise 1: Waking the Morning – EMOM 7x (Good Mornings)
D6 Tractor Circuit – 6 other core exercises
Shake out the legs – Run to the lake
Back Exercise 2: Bridging the Day – EMOM 7x (Glute Bridges
D6 Tractor Circuit – 6 core exercises
Back Exercise 3: Swinging the Night – EMOM 7x (Coupon Swings)
Went 2 minutes over with a little PAX bonus time
Three PAX faced the last cold day of spring and strengthened their backs for any “back at the ranch” fun or duties that the weekend might bring.
Sandworm, Bunker Boy, Folgers
Photo from Bill Picket Rodeo website
Workout
PAX warm up – a moment to watch the sunrise before a beatdown
Back exercise goal setting – test weights for 1 minute and then choose around 75% of that for the EMOM (45# plates, coupons, and body weight)
- Good Mornings – 15 per minute
- Glute Bridges – 20 per minute
- Coupon Swings – 25 per minute
Shake out the legs – Run to the lake
Back Exercise 1: Waking the Morning – EMOM 7x (Good Mornings)
D6 Tractor Circuit – 6 other core exercises
Shake out the legs – Run to the lake
Back Exercise 2: Bridging the Day – EMOM 7x (Glute Bridges
D6 Tractor Circuit – 6 core exercises
Back Exercise 3: Swinging the Night – EMOM 7x (Coupon Swings)
Went 2 minutes over with a little PAX bonus time