- Beatdown: Book Drop
- Beatdown Date: 09/01/2020
- QiC: Zeppelin
- Number of Pax: 7
- Pax Names: Ace, Dreads, Mary Lou, Native, Playa, Tik-Tok
- Number of FNGs: 1
Warm Up: good mornings, butt kickers, high knees, jumping jacks, runners lunge
The Thang: Head out of the garage to bottom of the hill to do 7’s on the hill – Dorothys and Plank rotations (start in high plank, right side plank, back to center, left side plank, back to center)
After that we did a variation on AMRAP – while one person runs up to the top of the parking deck (7 flights!) while everyone else does rounds of 10 squat jumps, 20 tricep dips, 30 mountain climbers, 40 hilbillies, 50 punches on repeat until everyone has completed their stairs. We didn’t have time to do another full round so we all did 1 round together of the second series of exercises – 10 star jumps, 20 push ups, 30 plank jacks, 40 monkey humpers, 50 hallelujahs.
We then moseyed back to circle up and do some mat work focusing on back and glutes. 10 SL RDL Y raises, 10 SL RDL T raises, 10 reverse snow angels, 10 W-Y, 10 supermans, completed 2 rounds. Onto glutes, 10 side lying leg lifts, 10 side lying leg lift arcs, 10 side lying knee flx/ext, 10 SL bridges – switch sides.
Stretch on your own as we do name o rama!