Glutes ‘n Ladders

AO: The Dog House
Beatdown Date: 08/18/2020
Q: Rage
Pax: Forrest, Ottoman, Short Circuit, Stark, Swirl
FNG:
DR Pax:

Intro:
Working towards becoming more agile and explosive in our movements.

The Thang:
Arm Circles (small to big/forward and back)
Arm swings (palm facing forward & palm facing back)
Right/ left arm Circles (forward & back)
Double-crescent arm swings (orangutans)

Ladder: 2 runs each
Quick feet
Single leg quick feet
Hopscotch
Squat walk (hurdles)
Gorillas
Quick feet (2 forward/1 back)
Foot exchange

Box jump to hip swings (x4)

Hurdles:
Bunny hops then Roos back to start (x4)
Frog jumps then duck walk back to start (x4)
Impalas – 20 (x2)
Log jump (5) burpees (8 then 6)

Ladder: 2 runs each
Lateral quick feet
2 feet Hopscotch
Icky shuffle
2-ladder Carioca

Battle rope: balls to the wall and step climb
Overhand grip
Underhand grip
Handstand then step climb
Slams

Abs:
Hurdles
Big wheel twists
Cowboy crunch
Superman hold (all PAX give a 10-count)

Cooldown:
Down dog
Up dog
Pigeon
Child’s pose

COT:
Thanked everyone for coming out.

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