The BackBlast:

COP: Side Step, IW, Plank, Bridge, Single Leg Bridge, Mtn Climber, Reverse Crunch

Three Two One

15 KB Swings, 15 Squat Press, 15 Clean/Press

15 KB Swings, 15 Squat Press

15 KB Swings

15 Squat Press, 15 Clean & Press, 15 Russian Twist

15 Squat Press, 15 Clean & Press

15 Squat Press

15 Clean & Press, 15 Russian Twist, 15 Tricep/Curls

15 Clean & Press, 15 Russian Twist

15 Clean & Press

Dirty MacDeuce IC – modified to 10s.

Merkins, squat, Heels to heaven – lap

Dry docks, lunge, freddy mercury – lap

Wide arms, fire hydrant/donkey kick, wipers – lap

Plankjack, mtn climber, knee ups – lap    288 reps

Line up on parking space lines for Plank – count arama. 1-60 recover 60-1.

Fives End to end

Squats, Merkins, WWII, Plankjacks, Burpees.

A couple minutes of Mary – Dolly, Heels to heaven, Box cutter

COT and takeout by DRM

NMM

Sigh up for blood drive on 8.1.20  https://www.redcrossblood.org/give.html/drive-results?zipSponsor=F3

Sign up for Q’s for MIP and all the Core workouts.

Lots of complaining this am about too many reps of this or that. Sign up and Q so you can decide the # of reps.

Thansk for the reins this morning Piggy.

C you real soon. Y because we loves you.

DRM