Something About Mary

Backblast: Something About Mary Where: #ao-ad-astra When: 07/23/26 @ 05:30 Q: Waco PAX: Dizzy, 404, Casio, Wreck-It

Warm-Up (~5 minutes):

• Dynamo Lap x2
• Windmills (Mobility + Obliques)
• Toy Soldiers
• Plank Walkouts
• Bird-Dog Holds (Balance + Core)

Main Set (24 minutes - 4 Rounds of 6-minute EMOMs):

Round 1: Oblique Burn (Core / Balance) Each minute:

1. 20 Russian Twists (2-count)
2. 15 Side Plank Hip Dips (Right)
3. 15 Side Plank Hip Dips (Left)
4. 25 Big Boy Sit-ups
5. 20 Seated Leg Circles (10 each direction)
6. 30-second Hollow Hold

Round 2: Posterior Chain & Core (Strength / Core / Balance) Each minute:

1. 25 Glute Bridges
2. 15 Superman Raises (hold each 1 sec)
3. 15 V-Ups
4. 15 Alternating Dead Bugs
5. 30-second Side Plank Reach-Throughs (Left)
6. 30-second Side Plank Reach-Throughs (Right)

Round 3: Stability & Burnout (Strength / Balance / Mental Toughness) Each minute:

1. 15 Zebra Kicks (2 count)
2. 15 X Factor (2 count)
3. 15 Push-up to Downward Dog
4. 20 Shoulder Taps in High Plank
5. 15-second High Plank + 15-second Low Plank
6. 10 Inchworms (standing to plank and back)

Round 4: Straight Core Challenge Each minute:

1. 20 Earl-Fonda (10 each side)
2. 15 Flutter Kicks (4-count)
3. 20 Heels to Heaven
4. 20-count Plank March
5. 20 American Hammers (2-count)
6. 15 Heavy Freddy (4-count)

Finisher: Core AMRAP Ladder Start at 5 reps, add 2 each round (ended at 15 reps):

• BBS (Big Boy Situps)
• Leg Raises
• Crossbody Mountain Climbers (2 = 1)
• Plank Jacks