2/27/19 Backblast

by Sous Vide, posted in Backblast

Location: Gridlock
Date: 02/27/2019
Time: 05:30a – 06:15a
Weather: 34 Degrees and Calm

Q: Sous Vide
PAX: 5 – OG, Oshag, Count Chocula, Sous Vide and Fast & Easy (DR from Knoxville)

WARMUP

  • SSH – 10 IC
  • Seal Claps – 10 IC
  • Cross Jacks – 10 IC
  • Sous Vides (Mountain Climbers) – 40 OYO
  • Shoulder Stretches 
  • Sous Vides

the thang

Roll Tire and mosey to Bball couts

4 cones setup around from side line of 1st court to 1st sideline of second court.

Start Rounds.

ROUND 1 – At Cone 1 do 15 SSH, Bear crawl entire first court (side to side), run to Cone 2, do 15 merkins, run to COne 3, do 15 Squats, run to basketball court sideline, bear crawl to Cone 4 and do 15 LBCs, then Run back to Cone 1.

ROUND 2 – Repeat with 14 Reps per movement.

Repeat to Round with 1 Rep per movement.

Addition – We rotated flipping the tire 5 times. OG started, so he’d flip 5 times then continued with exercises. Then next person would start flipping when they got to tire. This would continue until all rounds have been completed. For those that finished first, start with 16 – 20 per round until all are done.

cot