AO: ao-sandlot
Q: Chubbs
PAX: Boardwalk, Hackeysack, Chubbs, Potter, Picasso, Pipes
FNGs: None
COUNT: 6
Warm-Up (5 Minutes)
• SSH (Side Straddle Hops) – 25 IC
• Arm Circles – 10 forward, 10 backward
• Michael Phelps– 10 forward, 10 backward
• Mosey – 2 minutes
The Thang: Dumbbell & Bench Beatdown
Perform each circuit with minimal rest between exercises.
• 2 rounds per circuit before moving on.
Circuit 1: Lower Body Strength & Power
5 blockee tax
1. coupon Swings – 30 reps
2. Goblet Squats – 20 reps
3. coupon Bulgarian Split Squats (Back foot on bench) – 15reps per leg
4. Step-Ups with coupon (Drive through heel) – 10 reps per leg
Mosey around the circle (round 1)
Mosey up and down the stairway (round 2)
Circuit 2: Upper Body Strength & Endurance
5 blockee tax
1. push up – 30 reps
2. decline Push-Ups on Bench – 20 reps
3. Dumbbell Rows (1 Arm, Bench Supported) – 15 reps per arm
4. Dumbbell Shoulder Press (Seated or Standing) – 10 reps
Mosey around the circle (round 1)
Mosey up and down the stairway (round 2
Circuit 3: Core & Explosive Finish
Blockee tax 5.
1. coupon LBCs – 30 (heavy weight)
2. coupon Russian Twists – 20 reps (10 per side)
3. V-Ups w coupon – 15 reps
4. Super man – 10 reps
Mosey around the circle (round 1)
Mosey up and down the stairway (round 2
Cool Down (5 Minutes)
• Downward Dog
• Pigeon Stretch
• Cobra Stretch
Q: Chubbs
PAX: Boardwalk, Hackeysack, Chubbs, Potter, Picasso, Pipes
FNGs: None
COUNT: 6
Warm-Up (5 Minutes)
• SSH (Side Straddle Hops) – 25 IC
• Arm Circles – 10 forward, 10 backward
• Michael Phelps– 10 forward, 10 backward
• Mosey – 2 minutes
The Thang: Dumbbell & Bench Beatdown
Perform each circuit with minimal rest between exercises.
• 2 rounds per circuit before moving on.
Circuit 1: Lower Body Strength & Power
5 blockee tax
1. coupon Swings – 30 reps
2. Goblet Squats – 20 reps
3. coupon Bulgarian Split Squats (Back foot on bench) – 15reps per leg
4. Step-Ups with coupon (Drive through heel) – 10 reps per leg
Mosey around the circle (round 1)
Mosey up and down the stairway (round 2)
Circuit 2: Upper Body Strength & Endurance
5 blockee tax
1. push up – 30 reps
2. decline Push-Ups on Bench – 20 reps
3. Dumbbell Rows (1 Arm, Bench Supported) – 15 reps per arm
4. Dumbbell Shoulder Press (Seated or Standing) – 10 reps
Mosey around the circle (round 1)
Mosey up and down the stairway (round 2
Circuit 3: Core & Explosive Finish
Blockee tax 5.
1. coupon LBCs – 30 (heavy weight)
2. coupon Russian Twists – 20 reps (10 per side)
3. V-Ups w coupon – 15 reps
4. Super man – 10 reps
Mosey around the circle (round 1)
Mosey up and down the stairway (round 2
Cool Down (5 Minutes)
• Downward Dog
• Pigeon Stretch
• Cobra Stretch