- Beatdown: Peak of the Week (POW)
- Beatdown Date: 07/06/2023
- QiC: Tag-a-Long
- Number of Pax: 8
- Pax Names: Bon Voyage, Daisy, Doodle, Fullback (respect), Maple (respect), Miller (respect), Teatree (respect)
- Number of FNGs:
- none
*Disclaimer before we warmed up.
Warm-up:
10 reps of each: head circles right and then left
10 shoulder rolls forward and backward
10 arm circles forward and backward
10 windmills
10 cherry pickers and
10 jumping jacks
The Thang:
40 seconds work with a 20 second break – repeat each circuit twice.
Circuit 1:
arnold press, skull crushers with bridge lift, reverse grip back row
Break with a 4 minute AMRAP – 5 burpees with 10 deadlifts
Circuit 2:
walking lunges with weights
squat to press with dumbbell
donkey kicks with weights (did 40 seconds on each leg)
Break with 4 minute AMRAP – 20 Hallelujahs and 10 pushups
Circuit 3:
LBCs
scissors
glute bridge with weights
Final AMRAP – only had time for 3 minutes – 5 big girl sit-ups and 10 mountain climbers.
Ended with namaroma and COT:
“Every day may not be good, but there is something good in every day.”