- Beatdown: Double D
- Beatdown Date: 04/07/2023
- QiC: Tiny Boots
- Number of Pax: 5
- Pax Names: Fullback (respect), Miller (respect), Pandora (respect), Sonoco
- Number of FNGs:
Disclaimer & Warm up: Good mornings, arm circles/phelps windshield wipers, toy soldiers, JJ, inchworms w/ runners lunge
The Thang:
It was a very rainy morning so we met up in the tunnel for 60-45-30 rounds. Complete each set of 3 exercises for 60 sec, then 45 sec, then 30 before moving on to next round
Round 1:
- Weighted Squats
- Bent over rows
- Plank Jacks
Round 2:
- Lunge pulses w/ weight (1 min each side)
- Bicep curls
- Skaters w/ a hop
Round 3:
- Deadlift
- Lateral Raises
- Jump Rope
Round 4:
- Lateral/side lunge w/ weight (1 min each side)
- Overhead Press
- Burpees
- We ended here due to time and skipped to abs
Round 5:
- Calf raises w/ weight
- Renegade Rows
- Boy Bands
Abs: 100 lbc’s oyo
COT: “Don’t give up. Normally it’s the last key on the ring which opens the door.” Paulo Coelho
Name o Rama