Needed a Q so I grabbed it and put together one of my favorite types of beatdowns.
SSH, Weedpickers, Hill Billies, Willie mays hayes, sun gods – Instead of a lap we completed the warm up with a round of “Tubthumping” – Do a burpee every time the lyrics say “I get knocked down but I get up again.” and then squats the rest of the song.
Had six stations – which were each performed for 45 seconds with a 15 second break in between each station for 5 rounds which left time for one quick round of mary.
Stations were as follows:
40Lb sandbag – lunges
Weighted ball – toss and catch
Jump rope – The name says what it does.
20lb kettlebell – shoulder press (alternating)
80lb sandbag – Deadlift
35lb kettlebell – KB swings
Finished with a quick mary – Control merkins and flutter kicks until time ran out.