- Beatdown: On the Fence
- Beatdown Date: 07/09/2024
- QiC: Summit
- Number of Pax: 7
- Pax Names: Bits, Breezy (respect), Caddy (respect), Confetti (respect), Hootie (respect), JoJo (respect), Stripes, Summit
- Number of FNGs:
Warm up
Jumping jacks, hip openers and closers, run the pickle
We split the Pax into two groups – one started at the Upper Body station with heave weights and one started at the Lower Body station with medium weights.
30 second – exercise / 15 second – rest
Upper Body
- Pushups
- Bent-over flys
- Body-weight pull-downs
- Overhead shoulder press
Repeat
- Chest fly
- Bicep curls
- Tricep curls
- Lateral raise
Repeat
Lower Body
- Squats
- Curtsy lunge
- Glute bridge
- Split squat
Repeat
- Sumo squat
- Lateral lunge (alternate)
- Single-leg dead lift
- Good mornings with weights
Repeat
Ab Finisher
30 second each excersise
- Plank shoulder tap
- Mountain climbers
- Plank leg raises
- Rocking plank
- American hammer
- Heels to heaven/reverse crunches
- Flutter kicks
- Scissor kicks