Echo-Q
Ten Pin
Rumor
Longhorn
Mile High
Bobber
French Fry
Opening and warmups
Beatdown was 5 different exercises each at the top of stairs and at bottom.
Exercises at top were 10ww3’s, 10 American hammers with block 2×1, 60 second plank, flutter kicks holding block up 2×1 25 reps, 10 Imperial blockers2x1.
Exercises at bottom were 25 Freddie Mercury’s 2×1, 25 Imperial walkers, 25 butterfly big boys, 25 hillbilly walkers 2×1, 25 big boys. From the bottom you jogged the ramp up and from the top you took the stairs down. Finish all reps at top and bottom before moving on.
Closing
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