Birthday Bash

**Backblast:**Birthday Bash When: 02/01/2024 **Warmup:**Stretching

• Toe Tickler
• Frog Man
• Hurdle Forward
• Hurdle Back
• IT

BD:

• Heavy Squat Front Raise 12, 10
• Lunges 12, 10
• Heavy Curb Calf Raise 15 x 2
• Heavy Heel Elevated Squat 12 x 2
• Step Up Shape Up 15 x 2
• Cardio:
• Power Skips
• Mr. Krabs
• Drag Strip
• Sprint or Ladder Drill

**COT:**Legs are our strongest and most capable muscle group by default. That means they require greater stress and time under tension to grow. We need to treat our strengths and proficiencies in the same way. Instead of getting complacent in your areas of competency, put the work in to make them even better. These are your gifts to the community around you.