Q: Bayou
PAX: Bayou
FNGs: None
COUNT: 1
WARMUP:
– Sandlot Bootcamp
THE THANG:
Foundation – 5 Rounds
– 4-6 Floor Press (4-0-4)
– 4-6 Staggered Single Leg Deadlift (2-0-2)
– 4-6 Single Arm Overhead Press (2-0-2)
– 4-6 Rear Delt Fly (2-0-2)
– 4-6 Behind Back Hip Hinge
Train
4 min AMRAP
– Dual OH March
– Med Ball Russian Twist
– 2 Minute Max Weighted Hip Bridge
Finisher
– 20 sec Dumbell Curls
– 20 sec OH Tricep Extension
DEKA
– 30 Cal Assault Bike
– 30 Med Ball Situps
– 60lb Farmers Carry
– 500m Row
– 50lb Med Ball Wall Overs
– 10 Burpees
MARY:
– None
ANNOUNCEMENTS:
– NE Convergence, 3/25, Westwood, 7am
– Charleston Convergence, 3/11, 7am
– DEKA Strong and Mile – Myrtle Beach, 3/26
– Mount Mitchell 5/20; See Ed
COT:
Love must be sincere. Hate what is evil; cling to what is good.
—Romans 12:9
Loving Father, may my life be a source of goodness and joy for my family and friends. Please give me the wisdom to see what is good and the courage to pursue it passionately. Please protect me from the evil one and forgive me when I have followed his temptations. Please protect those I love from the fallout of my own selfish and sinful decisions. Please purify and cleanse me so my life may be lived holy and wholly to you. In the name of your Holy Son, Jesus. Amen.