AO: The Dog House
Beatdown Date: 01/20/2021
Q: Stark
Pax: Rage, Short Circuit
FNG:
DR Pax:
Intro:
Quick warmup
Side Straddle Hops
Fazio Arm Circles
Windmills
Mountain Climbers
Good Mornings
The Thang:
TABATA –
20 sec on – 10 sec rest x 8
2 exercises per round
7 rounds
1 round = 4 mins
1: Merkins / Squats
2: Mountain Climbers / Quick feet
3: Left/Right Step ups / Irkens
3: High Knees / Derkins
4: Plank Jacks / WWII
5: Jump Squat / Burpee
6: Dips / jump lunges
7: Peoples Chair / Calf Raises
Mary:
lbc’s
flutter kick
Plank
11 merkins
COT:
Cot
