An Actual Backblast

Preamble:

I just thought we haven’t been doing enough pullups, so i decided to search SAE over for everywhere we could possibly do some along with some other fun back exercises.

Warm-O-Rama:

Hillbilly
Weed Pickers
Toy Soldiers
Raging Sphinx (Forearm stretch)
Downward Dog
Jane Fondas (Lat stretch)

The Thang:

30 back extensions of bleachers
Followed by rounds at 2 locations, spaced .25 miles (the jog) and .1 miles (the sprint) apart depending on the path taken between the 2.

1st location (3 stations)

1 – 2 x 80% inverted rows off a 14′ 2 x 4 strung through playground equipment
2 – 2 x 80% underhand pullups
3 – 30/side one armed rows w/ cinders

2nd location (3 stations)

1 –  2 x 80% 0 to 90 degree pullups
2 – 2 x 80% 90 to 180 degree pullups
3 – 50 curls w/ cinder

Do single exercise then move to next location.  Continue until time called.

COT:

Avis doing beast spartan in Atlanta March 18th
Santa Clause doing Super Spartan in Atlanta March 19th