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

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