4 PAX came to an early morning beatdown at the District to test their strength with some speed drills and yoga.
QIC: Chowdah
PAX: Apnea, Hitchhiker, Smoggy, Chowdah
Warm Up:
- 15 SSH (IN)
- 10 Hill-Billies (IC)
- 10 Tappiedy-tap-taps (IC)
Beatdown
- Speed Drills
- High Knees
- Zig Zag
- Sideways High Knees
- Backwards High Knees
- In between each speed drill
- 15 hand release merkins
- Balls to the wall (increasing in time)
- 25 tib raises
- 15 burpees
- 25 LBCs
After all four sets; 15 minutes of Yoga
- Downward dog
- Hip and lower back stretches
- Side lunges
- Crescent poses
- Not all in this order but different poses we’ve did
COT
- Chowdah’s father in the hospital for heart work up
- Adopt-a-Highway sign is up
- Jubilee on July 10th, sign up before its’ too later