• When: 
  • QIC: 
  • The PAX: 


Charlotte Hotel workout

AO: down_range
Q: CESS
PAX: CESS
FNGs: None
COUNT: 1
WARMUP:
5 minutes elliptical

THE THANG:
35 lb dumbbells
25 reps bench press
20 curls (10 each arm)

75 lb dumbbells
5 reps bench press

EMOM w/ 75 lb dumbbell
12 squats x 5 rounds

EMOM
30 Skyups
x 5 rounds

every 15 seconds 3 pull-ups
x 5 rounds

EMOM
20 Bonnie Blairs
x 5 rounds

EMOM
50 lb dumbbell
10 pullovers
x 3 rounds

2 rounds of Bench press 10 reps w/50 lb dumbbells.

500 meter row

3 minutes of Mary
work for 30 seconds or hold a pose

ANNOUNCEMENTS:
COT:

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