The Circuits

AO: The Dog House
Beatdown Date: 07/09/2020
Q: Short Circuit
Pax: Forrest, Poet, Rage, Stark
FNG:
DR Pax:

Intro:
Warm up: (All in cadence) good mornings , cherry pickers, tree huggers in a squat position, Hallelujahs in a squat, fuzzy arm circles 10 front & 10 back. SSH

The Thang:
Circuit 1: elevated burpees 15 on your own, followed by 1st set of 20reps (in cadence) step up with a high knee, dips and mtn climbers. 2nd set of 15-16 reps (in cadence) of same exercises. 3rd set of 10-12 reps (in cadence) of same exercises. Circuit 2: the hill: for each exercise listed (high knee hugs, side Shuffle facing one side side shuffles facing the other side, skips, back pedal, one leg hops L/R leg, skips and karaokes) you’ll start about 10yards away from bottom of the hill. Do the exercise and once you reach hill sprint up to the top and mosey back down to starting position. Circuit 3: one person runs up hill while everyone else does an exercise ( mtn climbers, SSH, squats) alternate exercises till everyone has gone up the hill once. Next do a snake run (mosey) up the cement steps, all the way to top. Finish off with Mary.

COT:
Yes

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