04/10/2023 - mill - Left – Right – Combo

BackBlast:

It may have been a little colder and hard to get up after Spring Break and Easter, but we had 7 PAX this morning at The Mill! Served and I also met before and got in a 3.6 mile ruck before the beatdown. Right at 7, the rest of the PAX met up to get the beatdown started.

Warm Up: 30 secs each
Jumping Jacks, Good Mornings, Curtsy Lunges, Inchworm Walkout + Push Up, Plank + Downward Dog

Full Body Strength

Round 1: Legs
Single Leg Deadlift R – 30 sec
Curtsy Lunge R – 30 sec
1 Deadlift + 1 Curtsy Lunge – 60 sec
Rest – 30 sec
– Repeat on the left
– Run a lap

Round 2: Back and Shoulders
Lawnmower Row R – 30 sec
Lawnmower Row L – 30 sec
Bent Over Rows – 60 sec
Rest – 30 sec
Shoulder Tap – 30 sec
Push Up – 30 sec
4 Shoulder Taps + 2 Push Ups – 60 sec
Rest – 30 sec
– Run a lap

Round 3: Core
LBCs – 30 sec
Russian Twist – 30 sec
4 Crunch + 8 Twists – 60 sec
Rest – 30 sec
– Repeat x 2
– Run a lap

Round 4: Chest and Triceps
Wide Chest Press – 30 sec
Narrow Chest Press – 30 sec
Skull Crusher – 60 sec
Rest – 30 sec
Concentration Curl R – 30 sec
Concentration Curl L – 30 sec
Bicep Curls – 60 sec
Rest – 30 sec
– Run a lap

Fun Finisher: 5 min AMRAP
3 Push Up, 6 Plank Jump, 9 Squats, 12 Lunges

We finished with our picture, prayer, and named our new FNG Minnie!