YHC has a bum ankle, but I wasn’t going to let that keep me from holding up my commitment to Q. Time to bring out a tried and true 0.0 beatdown with the Sand Babies.

We took a short mosey over to the side of the school to my trusty whiteboard and bluetooth speaker.

Warm-o-Rama

• Windmills
• Imperial Walkers
• Weed Pickers
• Sun Gods
• Michael Phelps

The Thang: 3 Rounds: 40 secs on / 20 secs off with a 1 minute rest between rounds

1  Goblet Squat

2  Row

3  Reverse Lunge w/ Twist

4  Plank Walkup and Drag

5  Right Side Lunge

6  Curl

7  Left Side Lunge

8  Walkover Merkin

9  Lunge Jumps

10 Thrusters

Cool down: 

• Box Cutters
• Freddie Mercury
• 90 sec Plank

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