SAC JAX

Posted on Posted in Backblasts
  • When: 12/5/16
  • QIC: Balut
  • The PAX: Heisenberg, Jumanji, FarahAndFarah, Pyro, BurmisPython

Warmup:

  • Welcome
  • Disclaimer
  • Side straddle-hop 15 IC
  • Mummy kicks 15 IC
  • Butt kicks
  • Side straddle-hop 15 IC
  • Mummy kicks 15 IC
  • High Knee run
  • Side straddel-hop 10 IC
  • Mummy kicks 12 IC

The Thang:

Strength and Conditioning Beatdown

Round 1 x3 – OYO

  • Squat with arm forward @30s
  • Dive Bomber @30s
  • Bobby Hurley @30s
  • Mule kicks @30s
  • Break @30s
  • Bonus Round: Body Builder (Burpee with Plank Jacks) @1m
  • Break @1m

Round 2 x3 – OYO

  • Mexican jumping bean squat (close grip on the pull-up and the count in pyramid 1 then 2 then 3 every rep) @30s
  • Alternating side lunges @30s
  • Mexican jumping bean squat (wide grip on the pullup) + ET (bicycle legs x4) @30s
  • Skater @30s
  • Break @30s
  • Bonus Round: Burpee + 8x mountain climber @1m
  • Break @1m

Round 3 x3 – OYO

  • Partner clap merkin @30s
  • Bulgarian squat (alternating in 15s) @30s
  • Shoulder tap derkin @30s
  • Iron Mike @30s
  • Break @30s
  • Bonus Round: Burp + Merk (pyramid count) @30s
  • Break @1m

Extra Round

  • Burpee Tuck (pyramid count on the tuck) @1m IC
  • 100s

Naked Moleskin:

  • Heisenberg’s daughter is under the weather

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