AO: The Dog House
Beatdown Date: 06/16/2020
Q: Short Circuit
Pax: Forrest, Sandbag, Stark, Swirl
FNG: Sugi
DR Pax:
Intro:
Warm-up
The Thang:
5 rounds – 6 stations: station 1: is the timer with a weighted shopping cart up hill walk path (added extra weight each round) Station 2: shoulders/arms workout (shoulder press/curls/shoulder taps) station 3: cardio(jump rope) station 4: triceps (diamond merkins/dips) station 5: pull-ups station 6: step-ups – – last round is done up hill on grass – – finish with cardio mary – 4 rounds: 10-15reps in cadence (ab workout then quick run up hill after each round) finish off with bear crawl up hill and 12 merkins at the top -RECOVER!
COT:
Yes
F3 Phoenix 