PAX posted for a Monday Morning Cindy Beatdown. Disclaimer was given and we got to it.

Warm up:

Zamperini to benches

10 step ups (each leg)

20 plank jacks ic

30 seal jacks ic

Stretch

The Thang:

Blackjack (11s but with 21)

20 chest presses

carry block over the table

1 goblet squats

Mosey to swings

5 pull ups

Run to basketball pole and back

5 pull ups

10 Wooly Worms (hands on block feet of swing)

Block merkins + knees to chest

Run to bball and back

5 pull ups

10 wooly worms

15 rows

Run to bball and back

5 pull ups

10 wooly worms

15 rows

20 deadlifts

Run to bball and back

5 pull ups

10 wooly worms

15 rows

20 deadlifts

Slowsy with curls to start

Mary

25 flutterkicks with raise block ic

10 Big boy sit ups with block oyo

20 Low Dolly with block ic

10 JLo on block ic

Hold plank 

Recover x2

Moleskin:

Zoolander is was good to see you out there. That blackjack exercise took way longer than I thought it would – we will most likely feel that one tomorrow. The conversation lived around the difference working out 3x/week makes and Zoolander’s future return to the classroom (in two weeks – ahh!). I reminded him we are freed to lead, so we should figure out a way to start a beatdown at night for him and others that can’t make 0530 work.

Until next time,

Z

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