Q on the fly

AO: The Dog House
Beatdown Date: 03/24/2021
Q: Rage
Pax: ATM, Short Circuit
FNG:
DR Pax:

Intro:
Q on the fly

The Thang:
Warm up jog, butt kickers,, high knees,, hillbilly squats, al Gores, quad stretch,, arm Circles

Plank step ups, 3-pointed plank tucks, Lizard, crab crawl, forward, back, side to side.

Duck walk-step up-chair-airplane chair-chair-side lunge-chair-step up-chair-airpl….4 steps

Duck walk-step up-chair-twisted chair-chair-side lunger-twisted chair-chair-step up-chair-twisted….4 steps

Pilates Freddy mercury, ass wipes, vinyasa sun salutation flow

COT:

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