The BackBlast:

Four Pax and One FNG got out in the gloom and went for some climbs up the parking deck.

Warm-Up:

1. 20 side straddle hops (in cadence)
2. 15 weed pickers (in cadence)
3. 20 imperial walkers (in cadence)
4. 30 seconds arm circles forwards
5. 30 seconds arm circles backwards

The Thang:

Round 1 – start by the first floor elevators

1. 25 curls with coupon
   • Run up and around to the second floor elevator
2. 25 close grip merkins
   • Run up and around to the third floor elevator
3. Moroccan nightclubs
   • Run up and around to just before the cover ends on the top floor
4. 10 burpees
   • Run down the closest stairwell and back to the starting point
   • Hold plank for 6

Round Two – start by the first floor elevators

1. 25 weighted squats with coupons
   • Run up and around to the second floor elevator
2. 30 jumping lunges (single count)
   • Run up and around to the third floor elevator
3. 20 side lunges (double count)
   • Run up and around to just before the cover ends on the top floor
4. 10 burpees
   • Run down the closest stairwell and back to the starting point
   • Hold air squat for 6

Put it together – Go to the top of slight downward slope on the first floor

1. Lt. Dan down with coupon
   • 3 lunges and 1 squat (keep adding lunges and squats in the 3:1 ratio)
2. Arm Lt. Dan back up with coupon in the riffle carry position
   • 3 steps and 1 overhead press (keep adding steps and presses in the 3:1 ratio)
   • Hold wall squat for 6
3. Stay in wall squat for 30 seconds

Round 3 – Start back by the first floor elevator

1. 30 American Hammers with coupon (single count)
   • Run up and around to the second floor elevator
2. 30 LBCs
   • Run up and around to the third floor elevator
3. 20 Freddie Mercuries
   • Run up and around to just before the cover ends on the top floor
4. Hold Plank for 6. Once there, hold plank for 60 seconds
   • Run down the closest stairwell and back to the starting point