Q: CESS
PAX: CESS
FNGs: None
COUNT: 1
WARMUP:
5 minutes elliptical
THE THANG:
23 minutes of alternating arm work with dumbells.
40 seconds of work
20 seconds of rest
3 sets chest press
40 lb dumbells
3 sets alternating bent over rows
40 lb dumbells
no rest sets
20 seconds for each exercise
3 sets
rear delt raises
side flys
military press
40 seconds of work
20 seconds of rest
3 sets dips
40 seconds of work
20 seconds of hold 1/2 way
Hammer curls then regular curls
Final exercise
20 seconds alternating side flys
20 seconds side flys halfway up
3 sets no rest.
MARY:
2 sets
3 pullups
5 Big Boys
5 LBC’s
5 Flutters
1 minute plank (did this one on the first set but not on the 2nd.)
7:30 elliptical at least 170 strides per minute.
ANNOUNCEMENTS:
– 10-15-22 Bullseye Half Marathon. see Biggie Smalls.
– 12-17-22 Cold Brew Half Marathon. see Bundy.
COT:
5 minute devo.