Dad’s Wknd Beatdown
QIC
Silver SpoonAO
Wreck CenterPAX
- Alliance
- Bergundy
- Brick
- Bronco
- Silver Spoon
Workout
WARMUP:
- Motivators x 5
- Washing Machines x 15 IC
- Don Quixotes x 15 IC
- Cherry Pickers x 12 IC
- Daisy Pickers x 12 IC
- Rossy LCR
- Old Man Stretch
- Plank / Down Dog / Chaturanga / Cobra (repeat x 2)
- Lap around
THANG 1: Circuits – Benches
45/15 sets x 3
• Seated Tucks
• Dips
• Skull Crushers
• Wide Derkins
• Step Ups
• Bulgarian Splits Squats
• Lateral Step Ups
• Single Leg Step Downs
45/15 sets x 3
• Seated Tucks
• Dips
• Skull Crushers
• Wide Derkins
• Step Ups
• Bulgarian Splits Squats
• Lateral Step Ups
• Single Leg Step Downs
THANG 2: Circuits – Field
45/15 sets x 2
• Big Boys with a Twist
• Seated Alt Leg Raises
• Amer Hammers
• Mountain Climbers
• Plank Jacks
• Heels to Heaven
• Diamond Tri-Extensions
• Crucifixes
45/15 sets x 2
• Big Boys with a Twist
• Seated Alt Leg Raises
• Amer Hammers
• Mountain Climbers
• Plank Jacks
• Heels to Heaven
• Diamond Tri-Extensions
• Crucifixes
MARY:
- Low Dollies x 20
ANNOUNCEMENTS:
- Book club – Catch 23
COT:
YHC shared that met clients this week and over did it one night, making the next day a bit rough. While I had to make it through, it reminds us that we need to keep things in check and know our limits, less we be the fun guy at the cost of productivity and responsibility. Encourage PAX to keep things in balance and know when to pull the rip cord on indulgence.
YHC shared that met clients this week and over did it one night, making the next day a bit rough. While I had to make it through, it reminds us that we need to keep things in check and know our limits, less we be the fun guy at the cost of productivity and responsibility. Encourage PAX to keep things in balance and know when to pull the rip cord on indulgence.