BB 8/23 BO at The Beach – Iceman Q

Pax: Jitterbug, Worm, Hot Wheels

Kinetic court work –

Butt kicks, high knees. Side to side, knee/quad grabs, arm circles, bernie sanders back

COP

Sand Grabbers, Plank and Stretches

The Beatdown – Stations

Station 1 –

Conework- 20 side to side, 20 Squares, 20 Skaters

20 side shuffle. 10 Tri D back

(Rinse and Repeat) until relief.

Station 2 – TRX

15 T Pull Ups, 15 Curls, 15 Y pull Ups

20 Dips

20 Box Jumps

Station 3 –

Merkin run/carry ladder 10,9,8,7,6,5,4,3,2,1

Sprint or Lunge Carry 25lb plate to end line and Bernie back each set

Thang 2 – court work, side distance 2 courts –

Dora – Circuit

100 Box Jumps or Step Ups -broad hop, Bernie back

200 Jump Tucks – Bearcrawl, Karaoke back

300 Calf Raises – lunge, mosey backbernie sanders back(repeat)

Mary – Big Boys, Flutter Kicks, Downward Dog to Cobra.

Always a good day on the Beach – Ice Out!