Today’s beatdown was the 2nd part of YHC’s workplace incentive for healthier living utilizing the Nike workout app. 8 Pax posted for boxer circuit themed beatdown that got the blood flowing and the sweat rolling. Good work, Men!
1 Minute warning (Courtesy of Katniss)
Disclaimer
Opening prayer
Mosey down to the practice field
Warmups:
- 15 SSH IC
- 15 IW IC
- 10 TTT low and slow
After a brief explanation of what was fixing to happen, we got to it! All exercises were AMRAP for the time indicated:
- 20s LBACs forward then back
- 50s walkouts/inchworm
- 30s SSH
- 20s Squats
- 15s quick feet
- 30s shoulder taps
Round 1
- 20s boxer bounce
- 20s combo-jab, cross, jab R
- 20s combo jab cross jab L
- 20s squat pulses
- 20s L combo jab cross uppercut
- 20s R combo jab cross uppercut
- 20s Boxer bounce
- 20s L jab cross hook
- 20s R jab cross hook
- 30s Reverse lunges
- 20s Boxer bounce
Round 2
- 20s Merkins
- 20s R L hooks
- 20s Boxer bounce
- 30s Sit up twist R
- 30s Sit up twist L
- 20s Squat pulses
- 30s straight leg bicycles
- 20s squat jumps
- 20s L jab cross jab
- 20s R jab cross jab
- 20s Merkin hold low
- 20s Boxer bounce
- 20s L jab cross hook
- 20s R jab cross hook
- 20s burpees
- 20s L jab cross uppercut
- 20s R jab cross uppercut
- 20s boxer bounce
- 30s alternating lunge jumps
Round 3
- 30s Squat front kicks
- 20s quick feet
- 30s High plank
- 40s squat side kicks
- 15s quick feet
- 30s L Nolan Ryans
- 30s R Nolan Ryans
- 30s squat front kicks
- 20s Boxer bounce
- 30s squat side kicks
- 30s burpees
- 20s Merkins
- 20s boxer bounce
- 30s L jab cross upper cut
- 30s R jab cross upper cut
- 40s Mountain climber
Mosey back to the flag
Announcements: Next week Safe run lexington, Jauntlet
Prayer requests
Brainiac and recovery, mealtrain for the family
Pajanamal family
AWOL Mother in law, travels