- Beatdown: BYOB
- Beatdown Date: 05/04/2022
- QiC: Zeppelin
- Number of Pax: 5
- Pax Names: 6 Feet, Crisco (respect), Phelps, Sonoco, Zeppelin
- Number of FNGs:
Started with a warm up: good mornings, windmills, toy soldiers, butt kickers, high knee, deep squat stretch
I stole the model from Doodle and set up 6 stations to rotate through. One station was on a count, the other stations did ARAP before rotating to the next station. We did three rounds of this, running the pickle in between rounds.
Round 1 (Legs):
Stations: 40 sumo squats, SL RDL w/ band, bridge clams, lunges, SL kick backs, jumping jacks with band
Round 2 (Arms):
Stations: 20 bicep curl to shoulder press, rows, tricep pull, lateral raises, lat pull down, shoulder taps
Round 3 (Core):
Stations: 20 HC side plank clams, woodchoppers, bear hold kick thrus, plank toe taps, dead bug, standing side crunch
After the last lap around the pickle we circled up for a ring of fire, 10 of each movement: squat hold/jump squats, boat hold/tricep dips, plank/plank jacks, bridge/ankle biters
As always a great way to start the day!