AO: Bad Clown Bootcamp - Friday

When: 08/12/2022


Number of Pax: 4

Pax Names: Chilipepper, Condenser, Pyro, Sir Wallace,

Number of FNGS: 0

FNG Names:

QIC: Sir Wallace

The BackBlast:

Sir Wallace special edition insane pre-beatdown

Start with prayer ✝️

Get Loose:

Moroccan night clubs

Walking lunges then reverse

Boxing mitt punch combos


Agility training:

Run route using placed cones finishing with heavy bag grab and slams with 4 punch ground ‘n pound

Rinse and repeat


Sprint speed drills using chute:

30yrds full sprint out and back

Rinse and repeat


Strength training:

Lateral Sandbag drags out and back with partner

Sandbag power cleans and toss relay style

Body weight dips

Bicep curls

Body weight hanging leg lifts/ knee tucks

Bent over Dumbbell rows /or overhead press

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