Just 10 reps - revisit

Backblast: Just 10 reps - revisit
Where: #ao-ad-astra
When: 01-29-26
Q: @Waco
PAX: @Wreck It, @404, @Dizzy, @Farmers Only, @Bonnet, @Big Toe
Count: 7

Warmup:

• (~5 min)
• SSH Burn Down - 7 ↓
• Arm Circles
• Piano Man
• Repeat Movement round and Slow Motion round until time.
• Movement Round (~5 min)
• Farmer / Bear Crawl Team
• Pair up

One PAX bear crawls, while the other farmer carries both blocks along side.

• When either PAX needs to stop/put down blocks, both PAX:
• Do 10 Merkins
• Switch and keep going to time
• Slow Motion - 10 Reps
• Using a metronome - set to 4 beats per count, approx 55 BPM

10 reps of each exercise, with a 4 count in one direction, 4 count in the other for 1 (ONE)

• Example: Heavy Squat - Down, 2, 3, 4, Up 2, 3, 4 = ONE
• The goal is slow, no momentum movement. Focus on the burn

1 rep - ~8 beats X 10 reps = 80 beats ~ 1m 30 seconds per exercise

• Exercise Round (~9 min)
• OH Press
• Curls
• Row
• Dead Lift
• Heavy Squat
• Dry Docks