The BackBlast:
No lazy glutes today! Three gloomy‐pup pax overcame 372 stairs and 420 reps of 14 exercises,
Title: Stairway of Pain
Pax: Folgers, Sandworm, Drone
Picture Link:
https://www.elmens.com/wp-content/uploads/2016/01/stairs.jpg?vm=r
Warmup
The Thang
Coupon carry up 3 flights of stairs with pearls on a string exercises at each floor.
| Floor | 1st Round | 2nd Round | Rep Count Per Florr |
| 1 | Smurf Jacks | Mountain Climers | 10 |
| 2 | Weighted Squats | Glute Bridges | |
| 3 | American Hammers | Coupon Swings | |
| 4 | Burpees | Thrusters | |
| 3 | Curls | 1 Minute Wall Sits | |
| 2 | Donkey Kicks | Skull Crushers | |
| 1 | 1 Minute Plank | Crunchy Frog |
COT
No lazy glutes today! Three gloomy‐pup pax overcame 372 stairs and 420 reps of 14 exercises,
Title: Stairway of Pain
Pax: Folgers, Sandworm, Drone
Picture Link:
https://www.elmens.com/wp-content/uploads/2016/01/stairs.jpg?vm=r
Warmup
The Thang
Coupon carry up 3 flights of stairs with pearls on a string exercises at each floor.
| Floor | 1st Round | 2nd Round | Rep Count Per Florr |
| 1 | Smurf Jacks | Mountain Climers | 10 |
| 2 | Weighted Squats | Glute Bridges | |
| 3 | American Hammers | Coupon Swings | |
| 4 | Burpees | Thrusters | |
| 3 | Curls | 1 Minute Wall Sits | |
| 2 | Donkey Kicks | Skull Crushers | |
| 1 | 1 Minute Plank | Crunchy Frog |
COT