Backblast – 4/3 Virtual Bootcamp w/ Russdiculous

My first official Q is in the books! 5 brave souls “warmed up” before Kilo’s Ruck PT beatdown with some full-body Tabata-style interval work. Here’s how it went down…

Warmup:

• Plank-Cobra stretch
• SSH (25 IC)
• Toy soldiers (15 IC)
• Grass grabbers (15 IC)
• Hillbillies (15 IC)
• Abe Vigodas (15 IC)
• Air Squats (25 IC)
• Walk-out Plank (5 count – OYO)
• Kendra Newmans 
• Michael Phelps

Workout: Full-body Interval – 4 timed rounds, 9 exercises

Round 1: 60s

• SSH
• Rest – 5s
• Burpees
• Rest – 5s
• Plank Jacks
• Rest – 20s

Round 2: 40s

• Merkins
• Rest – 5s
• Dips
• Rest – 5s
• Shoulder taps
• Rest – 20s

Round 3: 30 seconds

• CC Squats
• Rest – 5s
• Calf raises
• Rest – 5s
• Skaters
• Rest – 20s

Round 4: 20 seconds

• CC Squats
• Rest – 5s
• Calf raises
• Rest – 5s
• Skaters
• Rest – 20s

Core: 

• American Hammers (15 IC)
• LBCs (15 IC)
• V ups (15 IC)

I was long overdue for a Q and I will say, it’s not only an honor to lead you men but an honor to be a part of this group. You guys inspire me everyday and I appreciate the opportunities this group presents. Come join me on Fridays from 5:30-6:15 and let’s get better together!

SYITZG

-Russ