- Beatdown: On the Fence
- Beatdown Date: 06/21/2022
- QiC: Bluff
- Number of Pax: 3
- Pax Names: Helium, Hootie (respect)
- Number of FNGs:
Warm Up
AB Ladder to 12 (bicycle crunch hold 2 count, 2 hard count bicycle crunches + up by 2 to 12, then back down!)
ABS – 60 sec. intervals
- Butterfly crunch
- Oblique V-ups (30 sec each side)
- Reverse crunch + toe taps
- Side Plank dips (30 sec each side)
- Leg Lower – Scissor Combo
LEGS – 60 sec. intervals
- Side squat pulse (30 sec each side)
- Abductor RIGHT (squat, lift to side)
- Abductor LEFT
- Plie squat (down 4 count, hold 4, up 1 count)
- Butterfly Bridge
ARMS – 60 sec. intervals
- Hallelujahs
- Static lifts (30 sec palms up / 30 sec palms down)
- Bicep X’s
- Plank
- Hammer curls
RUN Roundabout
Repeat LEGS & ARMS