The BackBlast:

Pyramid Scheme

Quick warmup and mosey

The Thang

Round table- PAX hold plank while one does Merkins. Repeat so everyone goes twice. Then do ab exercises in cadence (4 count).

Round table- 10 Merkins, 20 Freddy mercuries

Round table- 9 Merkins, 18 Box cutters

Round table- 8 Merkins, 16 flutter kicks

Round table- 7 Merkins, 14 leg raises

Round table- 6 Merkins, 12 hello Dolly

Round table- 5 Merkins, 10 little baby crunches

Round table- 4 Merkins, 4 each side oblique crunches

Round table- 3 Merkins, Modified luge

Round table- 2 Merkins, Big boy sit-ups

Round table- 1 Merkin, The birth canal

Punching Time

4 Stations – rotating after PAX finishes side straddle hops.

Round 1 – 12 side straddle hops, Puncher, Hold focus mitts, Planks

Round 2 – 18 side straddle hops, Puncher, Hold focus mitts, Planks

Round 3 – 24 side straddle hops, Puncher, Hold focus mitts, Planks

Round 4 – 30 side straddle hops, Puncher, Hold focus mitts, Planks