Great morning for heavy Bulletin Board work at the Foundry. Here is the short and sweet Back Blast.
PAX: Alexa, Crockpot, Jolly Rancher, Dauber, Bulletin Q
Disclaimer said and “Aye” by all.
I explained the workout on the board. 9 Combo exercises to be performed for 5 sets each at 20 seconds of work and 20 seconds of rest. 1 minute to rotate between exercises.
- Squat and High Pull
- Curl and Arnold Press
- Lunge and Side Raise
- Fly and Pull Over
- Chest Press and Skull Crusher
- Landmine Squat and Press
- Bent Over Row and Dead Lift
- Reverse Lunge and Step Up
- Merkin and Renegade Row
COT – Intentions and Our Father.
F3 Louisville 