- Beatdown: Nightcrawler
- Beatdown Date: 05/23/2022
- QiC: Bon Voyage
- Number of Pax: 6
- Pax Names: Fullback (respect), Phelps, Reebok, Teatree (respect), Tuck
- Number of FNGs:
Warm Up – 5min
Running warm Ups
- Marking knee pull
- Side-Side lunge
- Runners Lange wide arm twist
- Body wave pushup
LACA (Legs, Arms, Cardio, Abs) Interval super sets (32min) 50:10 2x through each round
L – 4x Squat pulse /tuck jump 2
A – PU – Plank jack
C – Bear Hop out in
A – Plank → Pike w/toe tap )
L -2x Revers Lunge w/ squat
A – Tricep pushups on wall/table
C – kick throughs
A – Hollow hold w/crunch
L – Sumo Squat w/ side leans
A – Scapular pushups / Fingertip PUs
C – Crab walks 4 each way
A – Leg lifts w/ heels to heaven
L – Fwd lunge w/ deadlift
A- Tabletop triceps
o – Jack w/narrow squat or star jump
A – straight Leg bicycle.
COT: Broken Crayons Can Still Color