Boston Hotel work

AO: Down_Range
Q: CESS
PAX: CESS
FNGs: None
COUNT: 1

WARMUP:
5 pullups
5minutes elliptical
5 pullups

THE THANG:
65 lb dumbell
4 rounds
15 goblet squats
1 pullup

20 lb dumbells (no rest)
5 curls each arm
5 military press
5 curls each arm
10 shoulder shrugs
5 Hammer curls
5 military press

25 lb dumbells
2 rounds
10 static lunges
3 pullups
switch legs
3 pullups
1 minute wall squats

Treadmill
.25 mile 8:30 pace.
.25 mile 8:00 pace.
.25 mile 7:45 pace.
.25 mile 7:30 pace with incline on 5

MARY:
EMOM
30 LBC’S
10 minutes

10 minutes elliptical
level 10 incline
160 strides a minute minimum
level 6 speed

ANNOUNCEMENTS:
– 2-18-23 is Dam to Dam Relay.
– 3-11-23 is the 10th Anniversary of F3 Charleston on the Yorktown.
– March is the 9th Anniversary of F3 Lexington.

COT: