Since my left pinky toe still bothers me a little, I’ve decided to Q a non-running beatdown.
Warm-up exercises: Windmills x 10 ISC, Self Love x 10 IC, Grass Grabbers x 10 ISC, Hill Billies x 10 IC, Imperial Walkers x 10 IC, SSHs x 10 IC, Arm Circles x 10 IC
Round 1
1) Curls x 30 in slow cadence (ISC)
2) Goblet Squats x 10 ISC
3) Flutterkicks x 20 in cadence (IC)
Rinse and repeat Round 1. Then finished with 5 burpees w/ jump over
Round 2
1.) Left-handed Snatches x 10 then Right-handed Snatches x 10 on your own (OYO)
2.) Left handed deadlifts x 10 then Right-handed deadlifts x 10 OYO
3) Hello Dollies x 20 IC
Rinse and repeat Round 2. Then finished with 5 burpees w/ jump over
Round 3
1.) Left-handed Jerk…. and Clean x 10 then Right-handed Jerk…. and Clean x 10 OYO
2.) Left-leg Lunges x 10 ISC then Right-leg Lunges x 10 ISC
3.) Protractors with the bells
Rinse and repeat Round 3. Then finished with 5 burpees w/ jump over
Round 4
1.) Overhead Presses x 10 ISC
2.) Left-handed Kettle-bell Swings x 10 then right-handed Swings x 10 OYO
3.) Leg Raises x 10 ISC
Rinse and repeat Round 4. Then finished with 5 burpees w/ jump over
Round 5
1.) Triceps extensions x 10 ISC
2.) Right-leg step ups x 10 then Left-leg step ups x 10 ISC
We ran out of time and finished the beat down with 1.5 minutes worth of stretching.
COT
We prayed for safe travels for Sogo’s mom and my dad. 75 percent of the Pax made it to Wakin’ Bakin’ for some F2.
SYITG
Kong
