AO: PorkChop Hill

When: 07/06/2021

PAX:

Number of Pax: 2

Pax Names: Downward Dog, Lucy,

Number of FNGS: 0

FNG Names:

QIC: Downward Dog


The BackBlast:

Punching the clock

Warmup

Arm circles

Windmills

Imperial walkers

Mosey around the parking lot

The Thang

Explosive Merkins (plyo or jumping push-ups) – 12 reps X3

Rotational twists – 1 minute X3 (each time a different variation)

180 jump squats – 12 reps X3

Jab pause with step – 25 reps each arm X3

20 stepping leg raise

20 hip raises (bridge)

20 leg extensions in bridge (each leg)

20 swimmer (4 count)

Jab exercises with pads

Knee strike exercises

Punching the clock

Warmup

Arm circles

Windmills

Imperial walkers

Mosey around the parking lot

The Thang

Explosive Merkins (plyo or jumping push-ups) – 12 reps X3

Rotational twists – 1 minute X3 (each time a different variation)

180 jump squats – 12 reps X3

Jab pause with step – 25 reps each arm X3

20 stepping leg raise

20 hip raises (bridge)

20 leg extensions in bridge (each leg)

20 swimmer (4 count)

Jab exercises with pads

Knee strike exercises

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