BEATDOWN SPONSORED BY URBAN SOUTH: Pre-Blast
Warm up: SSH X 20, Imp Walker x 20, Mtn Climbers, x 20 Lunges L and R x 20
10 8 count Body Builders
MERK session aka: Who Dat Ale.
12 In Cadence Merk Diamond, Merk Stagger Left, Stagger Right, Merk Wide
10 8 Count Body Builders (20)
BACK SESSION: HOLY ROLLERS
Superman to Bow 10 times
T W Y –s x 20 (In Cadence)
Bird Dogs
Bridge/Wife Pleasers
One leg Wife Pleasers L/R
Shoulder Taps
10 8 Count Body Builders (30)
PLANK SESSION: 2nd Set It’s a pilsner –my favorite
Plank Jacks
Taps
Plank Walks
Hand to Foot Planks
JLOs
Mat Jumps
Peter Parkers
Parker Peters
10 8 Count Body Builders (40)
FINALE: MONSTER MARY – AKA PARADISE PARK 45 secs on 15 off
LBC
LBT
Roaches
Bugs
Hello Dolly
Flutter
Rosalitas
Iron Cross
Freddie Mercury
Low Country Crab
Donkey Kicks
Carolina Dry Docks
Russian Twist
Lunges Forward and Backward
Lunges Sideways Left and Right
8 Count Body Builders (50) *I want to finish with this activity
WORST CASE SCENARIO: If we finish early I plan on finishing with Jack Webb *Cinnamon Toast Crunch Sout
