Backblast The Max @ Bayside 12/29

Pax: Qlauc, Shuttlecock (Q)

It was just Glauc and myself this morning.  Didn’t turn out to be as cold as I thought, which made for a real good beatdown.

I went with the Ladder workout that Abacus used when he Q’d at Bayside previously.  Still one of my favorites.  Since it was just the 2 of us, we really focused on form and it paid off.  Our legs were crushed by the end.  I brought my monster bluetooth speaker so we were crushing the tunes also 🙂

Mosey to the courtyard of the school for COP.

COP:

25 Side Shuttle Hops (IC)
Arm/shoulder stretching
20 Side Shuttle Hops (IC)
Plank stretching
Hamstring stretching

Mosey to the parking lot to start the ladder.

Ladder:

Rung 1 – Sprint 100 yards to goal line – 25 burpees

Rung 2 – Sprint 200 yards – 50 merkins

Rung 3 – Sprint 300 yards – 100 lunges (50 each leg)

Top – Sprint 400 yards – 200 squats

Rung 3 – Sprint 300 yards – 100 lunges (50 each leg)

Rung 2 – Sprint 200 yards – 50 merkins

Rung 1 – Sprint 100 yards – 25 burpees

Mary:

Flutter kicks 25 (IC)
Reverse crunches 25
LBCs 25 (IC)
Crossover arm to leg crunches 30

Playlist:

Cheeseburger In Paradise – Jimmy Buffett
Thunder – Imagine Dragons
It’s a Long Way to the Top (if you want to Rock ‘N’ Roll) – AC/DC
Run Devil Run – Crowder
It’s Not My Time – 3 Doors Down
Sail – AWOLNATION
Tear In My Heart – Twenty One Pilots
We Will Rock You – Queen
We Are The Champions – Queen
Thunderstuck – AC/DC

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