The BackBlast:
- Standard Warmup
- Mosey and then 10 alarm clocks
- 7 of Diamonds:
- 7 reps of burpees at each corner
- 14 reps of mountain climbers
- 21 reps of merkins at each corner (substituted shoulder taps for 1 corner)
- 28 reps of squats
- Twice mosied to bike lock stand to for 10 reps of incline pull-ups
- Returned to diamond to do 7 crab rollovers at each corner
- Core
- hip bridges
- side crunches
- LBCs
- American hammers