The BackBlast:

Warm up

20x side straddle hope

10x wind Mill

10x imperial walkers

10x weed pickers

10x Michael Phelps

10 Big Arm Circles

Duo Dora

100x hand release merkins

200x Squats

300x American Hammers

Core circuit – rotate when runner gets back

#1 – Crunches

#2 – Deconstructed V Up

#3 – Freddie mercuries

#4 – run 100 yds

PRIVATE Nad

Reverse lung

Imperial walkers

4 lunges 1 imperial walker – 8 lunges 2 imperial walkers etc