Q: CESS
PAX: CESS
FNGs: None
COUNT: 1
WARMUP:
5 minutes elliptical
THE THANG:
-5 pullups, 15 reps with 15 lb dumbells
front flys
side flys
military press
-4 pullups, 12 reps with 15 lb dumbells
front flys
side flys
military press
-3 pullups, 9 reps with 15 lb dumbells
front flys
side flys
military press
-2 pullups, 6 reps with 15 lb dumbells
front flys
side flys
military press
-1 pullups, 3 reps with 15 lb dumbells
front flys
side flys
military press
20 LBC’s ever 30 seconds (5 round)
40 seconds work, 20 seconds rest
squats with 50 lb dumbell
(5 rounds total of 100 reps)
4 rounds EMOM
25 merkins
20 LBC’s ever 30 seconds (5 rounds)
4 rounds EMOM
25 merkins
40 seconds work, 20 seconds rest
Roman Dead Lifts with 20 lb dumbells
(4 rounds total of 40 reps)
2 rounds EMOM
25 merkins
5 minutes elliptical
elevation 10
resistance 10
50 merkins
1 more minute on the elliptical
MARY:
during the workout
ANNOUNCEMENTS:
COT: