The BackBlast:

Warm-o-Rama:

x10 Weedpickers

x10 Driftweeds

x10 Windmills

x20 SSH’s

x20 Copperhead Squats

x20 Imperial Walkers

The Thang:

4×4 Corners of Pain:

x10 box cutters at each corner, after you complete the square, add the following:

Round 2 – x20 American Hammers

Round 3 – x30 LBC’s

Round 4 – x40 Flutter Kicks

Partner 11’s:

Leg throws at the bottom of the stairs, go all the way up and down the other side for clerkins