‘BACK-blast’ or rather Back workout day at Pantheon.  Brought out Pandoras Box ( travel trailer with gym equipment ) for alternating partner work.

Warmup:  2 rounds of Side Straddle hops, Low Slow Squats and Carolina Dry docks x 10 reps in cadence.  2nd set at faster cadence.  Add’l set of Front Straddle hops ( seal jacks ) with tight body to activate the back muscles.

The Thang:  2 Full rounds

• TRX – 15 reps of wide, med, and close grip x15 reps – Partner:  mac tar jai,
• 35lb battle ropes – 15 reps of full, medium and close motion – Partner:  plank hold,
• Slam ballz – 3 sets of 5 reps w/ 20, 16, and 12 lb ballz – Partner:  25lb standing chair DB rows
• Pullups – 3 sets of 5 reps – Partner:  25lb DB pullover,
• Deadlift – 3 sets of 5 reps w/105lb barbell – Partner:  12lb wide range American Hammer

Intermezzo:  3 sets – Reverse ballz to the wall walks – Partner:  5 sec fence pull-up hold

Cool down – Back stretches – 10 reps each of wide arm circles ( backward/forward ), body huggerz, Carolina Dry Dock stretch, Honeymooner stretch.

Prayers/Praises – Clean Cancer Scans, Patience around holidays with family, work travel.

Announcements – Clave Boss Christmas festivities.

Thank you for the assistance in repacking the trailer.