AOFT 10/6

AO: First Tree
Beatdown Date: 10/06/2020
Q: Crimson Hawk
Pax: Freefall, Gypsy, Sandbag, Thor
FNG: Frying Pan
DR Pax:

Intro:
Standard Intro

The Thang:
Warmup
Tree huggers (cadence)
Tippy taps (cadence)
Arm circles (cadence)
Halelujah (cadence)
Ray Finkles (10 on your own each leg)
Side Straddle Hop (cadence)
Alternating Lunge (20 total)
Squat (down)
Merkins (down)

Tabata (8 mins, 20/10 – 4 each exercise)
Side straddle hop
Pike push ups
High Knees
Reverse Lunges

Tabata (8 mins, 20/10 – 4 each exercise)
Big Boy Situps
American Hammer
Flutter Kicks
Criss Cross

Partner (remaining time, as many rounds as possible)
Sprint to light and back
15 squats
10 burpees
12 pushups


COT:
Free Fall’s Dad finished radiation for stage 2 prostate cancer, Gypsy’s buddy stage 4 colon cancer