Echo-Q
Jersey
Djibouti
Nomad
Huckleberry
Stark
Norm
Arcy
Lonzo
Fat Amy
Frankenstein
Footloose
Crawdad
Opening, warmups were SSH’s ,arm circles, circle arms in cadence.
Beatdown was 4 rounds with 5 exercises each round and a MOT at the end of 5 exercises. Each round was 10 minutes. Just repeat exercises until 10 minutes was up and a minute of rest between each round.
Round 1
5 man makers, 10 WW3’s, 15block swings, 20 block rows, and 25 curls then murder bunny 100 feet ish and back. Repeat
Round 2
5 absolutions , 10 never surrenders, 15 mtn. climbers 4×1, 20 squats, 25 big boys, bear crawl the 100 feet ish and back.
Round 3
10 Cleveland rocks, 20 overhead presses, 30 block rows, 40 curls, 50 step ups on block 2×1, rifle carry 100 feet ish and back
Round 4
10 merkins, 20 big boys, 30 flutter kicks 2×1, 40 shoulder taps, 50 LBC’s , lunge walk 100 feet and back
COT , Footloose was the 6.
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