The Pit (Kingsbury Park) – Dora

BACKBLAST
Dora, Southie, Colson

Presidential Fitness Challenge

Warm-Up (5 min)

Jog in place – 1 min

Jumping jacks – 1 min

Arm swings & circles – 1 min

High knees – 1 min

Walking lunges with torso twist – 1 min

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Segment 1 – Upper Body Strength (8 min)

Pull-ups / Flexed Arm Hang – Max effort (90 sec)

Merkins – Max in 1 min

Rest – 1 min

Repeat both once more

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Segment 2 – Core Endurance (6 min)

BBCs – Max in 1 min

Rest – 1 min

Flutter kicks or plank hold – 1 min

Rest – 1 min

BBCs – Max in 1 min

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Segment 3 – Speed & Agility (6 min)

Shuttle sprints: 4 reps, cones 30 ft apart (down and back = 1)

Rest or hold plank / squat while others run

Repeat 3–4 rounds depending on group size

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Segment 4 – Flexibility (5 min)

Sit-and-reach stretch – 3 x 30 sec

Hamstring, quad, and calf stretches – 30 sec each

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Segment 5 – Endurance (10 min)

Option A (outdoors): Timed 1-mile run
Option B (indoors): 10 min AMRAP

200m run (or 30-sec sprint)

10 merkins

15 BBCs

10 squats