AO: UNDERGROUND
QiC: R-12
Date: 12/06/2022
Title: Revenge of the Sandbags
Number of HIMs: 5
_Not Registered, Bogey, Fro-Zone, R-12, Swashbuckler
Number of FNGs: 0
Name of FNGs:
WarmOrama:
Trunk Twists & Disclaimer
Arm Circles
Shoulder Shrugs
Heisman Stretch
SLO-MO High Steps
Windmills
Golfers Stretch
SSH
Shoulder Stretch
Tricep Stretch
Hang’Em Hammy’s
Quad Stretch
Plank Stretch
Runners Stretch
Tha Thang:
Standard AMRAP BeatDown: 1min ON – 30sec OFF
Total of 6 exercises completed for 30 min
1) O.H.P. – 44lb KettleBaby
2) Goblin Squats – 53lb KettleBaby
3) Chest Press – 60lb Sandbag
4) Bulgarian Squats – 60lb Sandbag
5) Straight Arm Skull Crushers – 35lb KettleBaby
6) Bonnie Blairs
COT:
COOLARAMA
x35 – Dying Cockroaches
2 Min Bridge Hold
x50 – Plank Jacks
Numberama – Namarama – AAR – Pledge – Prayer