- Beatdown: Double D
- Beatdown Date: 02/04/2022
- QiC: Reebok
- Number of Pax: 5
- Pax Names: Fullback (respect), Moose, SUP, Tag-A-Long
- Number of FNGs:
Warm up:
- Good Mornings
- Butt Kickers
- High Knees
- Jumping Jacks
1st Partner Workout:
AMRAP 5 mins:
*Start with 2 reps of each, increase by 2 each round; partner A will start 1st exercise then Partner B
- Burpees
- Jump Squats
- Push Ups
- Jumping Jacks
- Jump Lunges
Second Round:
- Star Jumps
- Mountain Climbers
- Full Sit Ups
- Frogger
- Russian Twists
2nd Partner Workout:
Partner A-> sprint to sign, then do the exercise (reps)
Partner B-> stay at start line and do exercises until Partner A returns
1- Start Line–> Rotating Planks; @Sign–> Touchdowns (15)
2- Start Line–> Bicycles; @sign –> Mountain Climbers (20- easy count)
3- Start Line–> Wall Sits; bear crawl to end of tunnel and 20 Hillbillies; sprint back
4- Start Line–> Jump Rope; King Kong to end of tunnel and 20 Squats; sprint back
*** 2:30 mins each round
ABs:
1- Legs up then down to 45 degrees then bring the knees in (30 seconds exercise, 10 seconds rest for 3 Rounds)
2- LBCs (3o seconds exercise; 10 seconds rest for 3 Rounds)
COT: Forgive others not because they deserve forgiveness but because you deserve PEACE!
Name o Rama