Upper Body Beatdown

Awesome weather this AM. Florida finally had some cooler air moving through, and finally a bit cooler temp in the gloom. 2 PAX posted for the beatdown at #TheRanch. @bartman on Q.

 

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The Thang;

 

SSH in Cadence x 15

Cotton Pickers in Cadence x 15

Baby Arm Circles in Cadence x 15 x 2

Air presses in Cadence x 15

 

Mosey to mailbox wall

Merkins x 15

Herkins x 15

Derkins x 15

 

Mosey to roundabout

Bear Crawl halfway around

Crab walk halfway around

 

Mosey back to BB

 

Station 1

Ab Wheel x 15

 

Station 2

Step ups with LB3 x 15 each leg

 

Station 3

Dips x 25

 

Station 4

Arm curls with LB3 x 25

 

Station 5

BB Sit-ups x 25

 

Station 6

Plank until next Pax 

 

Mosey around BB Courts

 

Rinse and Repeat. 

 

Mary 

Dying cockroach x 15

Legs to Heaven x 15

Lbc x 15

Sweat angels x 15

Freddie mercury x 15

 

COT