The walking dead

AO: The Dog House
Beatdown Date: 11/03/2020
Q: Short Circuit
Pax: Forrest, Glory
FNG:
DR Pax:

Intro:
Warm-up

The Thang:
Set-up three stations about 10 yds apart. One of the station will have weight (kettle bell, Brick, sandbag or dumbbell) that will be the circuit round timer. Exercises for timer station will be curls/deadlifts/ hip thrusters/ single arm cleans/ Shoulder press/etc. Station 2 – will use an exercise using body weight (squats/dips/merkins/step-up/etc.). Station 3 – cardio station (SSH/mtn climbers/ abs/ ladders). Everyone starts at a different station and rotates once the person in the timer station is done with the given reps. Finish with Mary/merry or marry!

COT:
Yes, #freeswirl and heal the pains and injuries of all.

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