(mostly) Leg Day

Backblast: (mostly) leg day Where: #ao-beehive When: 08/25/2026 @ 05:30 Q: 404 PAX: Farmers Only, Big Toe, Toto, Flute, Waco, Wreck-It

Warmup

• 5 burn down side shuttle hops
• 10 arm circles
• 10 reverse arm circles
• 10 Willie Mays Hays

The Thang

Laddered stations

6 stations, six exercises. At the first station, do the first exercise. At the second station do the first two exercises, at the third the first 3, etc. until doing all 6 at the 6th station. Going back down drop the lowest exercise at each station (do the last 5 exercises at the 5th station, the last 4 at the 4th, etc. until doing just the last exercise back at the first station). After each station do a movement exercise to the outer cones and back before moving on to the next.

• 10 Burpees —> Bear Crawl
• 15 Squats —> Lateral Walking Squat
• 20 Apolo Ohnos —> Heavy Lunge
• 25 Deadlifts —> Murder Bunny
• 30 Mountain Climbers —> Broad Jump
• 35 Calf Raises —> Crawl Bear