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5 Mile DEKA Friday

Leave a Comment / down_range / By / February 3, 2023 / ,
AO: Down_Range
Q: Bayou
PAX: Bayou
FNGs: None
COUNT: 1
WARMUP:
1 Min John Wayne
THE THANG:
Block 1 – Endurance
– 5 Mile Run

Block 2 – Interval DEKA Work
30-60-90-90-60-30 Assault Bike
25 Med Ball Situps (20lb)
30 Reverse Lunges (33lbs)
24 Gorilla Rows (52lbs)
20 Box Step Overs
10 Core Bag Burpees (33lbs)
20 Leg Raises
20 Halo Med Ball Slams

MARY:
20 Minutes (Steam-room/Sauna)

ANNOUNCEMENTS:
2/4/23 – Sandlot Bootcamp, 6:30am
DEKA – See Bayou
F3 Charleston – 3/11
Mount Mitchell – 5/20

COT:
“So, my dear brothers and sisters, be strong and immovable. Always work enthusiastically for the Lord, for you know that nothing you do for the Lord is ever useless.”
‭‭1 Corinthians‬ ‭15‬:‭58‬ ‭NLT‬‬
bible.com/bible/116/1co.15.58.NLT

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