The Foundry (Gateway Middle School) – Echo

Echo-Q
Meatloaf
Landslide
Norm
Spaulding
Stay Puft
Wario
Opening, then warmups. SSH,windmills in cadence. Stretch on own
Beatdown was 10 exercises and 10 reps each. After each round run a lap. Each time you finish a round you add a lap.
Exercises were
10 man makers
10 American hammers w/ block
10 WW3’s
10 jump overs 2×1(over block)
10 flutter kicks 4×1 holding block up
10 squat thrusters
10 block rows
10 curls
10 block swings
10 block squats
Closing, Norm was 6