Splashy Dassie Zone

AO: Splash Zone
Beatdown Date: 01/16/2021
Q: Forrest
Pax: ATM, Glory, Sandbag
FNG: D.A.T.
DR Pax:

Intro:
Good Mornings
Squatted Overhead Clap
Ballistic Chest Stretch
Side Straddle Hops
Butt Kickers
Mario Jumps
3 Count Sumo Squats
Merkins


The Thang:
Brisk Run around lake stopping at spots to do 20 x Dips, Speed Skaters, Burpees, and Squat Jumps

20 x Elevated worlds worst Merkins

Mosey to Hill for some up / down sprints

Sprint up / down hill and end with Flutter kicks
Sprint up / down hill and end with plank hold and do various combinations of arms and legs up and opposite arm leg up for balance.
Sprint up / down hill twice and end with Squat hold
Sprint up / down hill twice and end with bent over air arm flys

MARY
20 x 3 count LBC’s
20 x V-Ups
20 x side Oblique crunches switching sides
11 x Merkins

Recover Recover

COT:
Praying for everyone’s health and safety in these Covid days.

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