The Wall (Riverside Park) – Spaulding

Rise Up! Beatdown

Pax:
Guardian
Gepetto
Coal
Photon
Oil change
Mile high
Nitrous
Hannibal
Finkle
Crawdad
Spaulding – Q

The thang:

Warm up- thank you Guardian for leading
Arm circles
Merkins

Circuit

Station 1 – bottom of stairs
10 burpees
When finished run up the ramp to the middle landing

20 Australian merkins – middle landing
Then run to top of the ramp

30 merkins feet up the ramp-top of ramp
Then run to the top of stairs

Do 40 air presses-too of the stairs
Down the stairs

Do 50 dips – main area

Get the 6

Round 2

10 lt. Dans – bottom of stairs
Run up the ramp to middle

20 skaters Apollo Onos – middle landing
Run to the top of the ramp

30 squats- top of the ramp
Run to stairs

40 fire hydrants (20 each leg)- top of the stairs
Go down the stairs

50 calf raises- on ledge or ground

Get the 6

Round 3 – same circuit
10 – X factors
20 – 2-1 imperial walkers
30 – Big boys
40 – Superman’s
50 – Freddie mercury 2-1

Get the 6

Run up the hill

Cool down at the top of the hill
7 count motivators
Windmills
Circle merkins to 50