Nightmare (Perrysburg Municipal Park) – Spaulding

Pure Evil beatdown

Pax:
Meatloaf
Goldstar
Spaulding – Q

The thang:
Warm up
Wind mills – 13
Arm circles -13 forward and 13 backward

Motivators- starting at 13

Main beatdown:
This is a descending ladder from 13 to 1.
Each round = the number of reps matching the round.
Example:
Round 13 = 13 reps of everything
Round 12 = 12 reps of everything
…and so on.
13 minute timer
Exercises:
• Merkins
• Squats
• Big Boy Situps
• Plank Jacks
• Imperial walkers (2=1)

After each round:
Run down to sidewalk intersection and back

Revenge round:
Descending ladder 13 down to 1
Burpees!
Run down and back after each set