AO: First Tree
Beatdown Date: 06/11/2020
Q: Crimson Hawk
Pax: ATM, Billy Goat, Gypsy, Sandbag
FNG:
DR Pax:
Intro:
The Thang:
Stretching
Knee to chest
Quad stretch
Leg kicks
Tappy Taps
Hallelujah
Big lap
EMOM (Every minute on minute) ~ 10 mins
4 pull up
8 push up
12 air squats
Rest
AMRAP (10 mins)
5 burpees
10 box jumps
10 dips
10 situps
Rest
2 rounds of stations
Running lap is timer
Plank hold
LBC
Swing rows
Peter Parkers
COT:
Job interview for ATM
F3 Phoenix 