CLASP

AO: First Tree
Beatdown Date: 6/4/2020
Q: Billy Goat
Pax: ATM, Clearance Clarence, Crimson Hawk, Grills, Plug-in, Sandbag
FNG:
DR Pax:

Intro:
-Abe Vagotas 15-Cadence
-SSH 20-C
-Hallelujahs 20-C
-Ray Finkles 20-OYO
-Al Gores 15-C
-LBCs 3 second hold 20-OMU

The Thang:
Rotating circuits of 15-10-5 reps

1st set with 15-10-5 reps of each
Chest- Merkins
Legs- Sumo Squats
Abs- Big boy sit-ups
Shoulders- Carolina Dry Docks
Plank- Plank hold 3-2-1

2nd set with 15-10-5 reps of each
Chest- T-Merkins
Legs- Jump squat
Abs- Alternating foot taps
Shoulders- Hallelujahs
Plank- Plank taps

Sprint then jog around the park
Karaokes- sprint back x2
Side shuffles
High knees- walk back
Butt kickers- walk back

Mary x2

E2K- 15-C
American Hammers- 10-C
LBCs- 20- OYO
Protractor

11 Merkins OMD

COT:
Prayer

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Google photo

You are commenting using your Google account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s

%d bloggers like this:
search previous next tag category expand menu location phone mail time cart zoom edit close