- Beatdown: Book Drop
- Beatdown Date: 07/06/2021
- QiC: Mary Lou
- Number of Pax: 5
- Pax Names: Dewey, Mary Lou, Native, SUP, Zeppelin
- Number of FNGs:
Disclaimer given at 6am and I got the pax moving in a dynamic full body warm up. It looked something like this: high knees down, butt kicks back, side shuffle down and back, karaoke down and back, small skips down big skips back, hip openers and closers down and back. 8 glute bridges nice and slow, 8 upper back rotations on each side, 8 calf stretches on each side and 4 inchworms to finish it off.
At the stairs we ran a pick up the six suicide. From the second floor up to the 7th, whoever gets to the top first starts back down. Once she passes another pax they turn around with her. Continue until you go up to each floor and back down.
Next we headed to the front of the library for a full body tabata. 20 seconds on 10 seconds rest for 8 rounds each set. Sets were: burpees, squats, mountain climbers, LBCs, and for the last set we combined push-ups and reverse lunges and did 4 rounds each. Pax modified with various squat, mountain climber and crunch positions.
That brought us to the end of the workout! Thanks for joining me ladies!