AO: The Dog House
Beatdown Date: 09/10/2020
Q: Glory
Pax: DAS, Forrest, Rage, Short Circuit
FNG:
DR Pax:
Intro:
Warm-Up: basic stretching, arm circles etc
The Thang:
Round begins with 400m run, followed by a series of block exercises:
10 Squat n press
25 yard Overhead carry
25 Decline push-ups
25 yard Overhead carry
10 Squat n press
25 yard Overhead carry
25 Blockees (burpee)
25 yard Overhead carry
10 Squat n press
25 yard Overhead carry
25 Squats
25 yard Overhead carry
10 Squat n press
25 yard Overhead carry
25 Block swings (kettlebell)
25 yard Overhead carry
10 Squat n press
25 yard Overhead carry
25 Chest press
25 yard Overhead carry
10 Squat n press
25 yard Overhead carry
25 Alpos (upright row with opposite hand holds)
25 yard Overhead carry
10 Squat n press
Rinse and repeat! (400m run to start each round) count reps at 43 min
COT:
9/11 memorial stair climb Gilbert parking garage tomorrow at 2000
