- Beatdown: Peak of the Week (POW)
- Beatdown Date: 06/08/2022
- QiC: Walkman
- Number of Pax: 9
- Pax Names: Dexter, Doodle, Fullback (respect), Miller (respect), Nitrous, Pandora (respect), Reebok, Tuck, Walkman
- Number of FNGs:
Warm up- 10 GM, TS, Arm Circles, High Knees, Kick Butt
Run around parking lot.
10 exercises for a minute each rest for 20 seconds between. Run pickle or step ups if raining
- Sit on bench hold weight with two hands stand up take weight overhead rainbow
- Sit on bench hold weight with two hands stand up take weight diagonal over opposite shoulder. Switch at 30
- Sit on bench hold weight between legs two hands swing like goblet over head and back down. Jump up off bench.
- Plank position pull weight under body from left to right then back
- V sit up position weights on shoulders do one press up at a time.
- Bear crawl pose then row one arm at a time then move to plank position then one mountain climber back to bear crawl. Go slow
- Stand with weight in one hand over head. Strong core and do high knees. Switch at 30
- Curtsy lunges with weights pulse
- Deadlift 3 count down and back up slow
- Squat overhead press
Run pickle repeat list again
Ring of fire (hold Squat/ 10 monkey humpers, hold plank/ 10 pushups, hold reverse plank 10 tricep dips)