Q: Bayou
PAX: Bayou
FNGs: None
COUNT: 1
WARMUP: x 3 Rounds
5 Reverse Lunges Ea
5 Inch Worms
10 Donkey Kicks
10 Arm Circles Ea
10 Reverse Lunch Rotations
10 Ankle Hops
THE THANG:
Block 1 – EMOM x 5 Rounds
Min 1 – Bike Legs Only (10 Cals)
Min 2 – 50 Med Ball Toe Taps
Min 3 – 12 Tubing Rotations
Min 4 – Straddle Step Runs
Min 5 – 10 Side Plank to Elbow Crunch
Block 2 – EMOM x 3 Rounds
Min 1 – 200m Row (Arms Only)
Min 2 – Weighted Russian Twists
Min 3 – Z Side Shuffle Run
MIN 5 – Max Jump Rope
Block 3 – Cross Training x 3 Rounds
– 4 Min (20:10) Tabata Buy-In
– 4 Devils Press Burpees
– 4 Weighted DB Squats
– 6 Deadlift + Jump Squat Combo
– 8 Dual DB Squeeze Row
– 10 Slam Ball Bear Crawl Pushes
– 12 Chicago Situps
– 10 Plank Cross Body Crunches
– 8 Banded Face Pulls
– 6 Banded Pull Downs
– 4 Renegade Row Pushups
– 60 Second Cardio Blast
– 4 Min Cash Out (Rower/Core)
Block 4 – Cool Down/Stretch/Sauna x 20min
ANNOUNCEMENTS:
2024 Goal – 250 Posts + 3 Races and 1 Hyrox event
COT:
The Son is the radiance of God’s glory and the exact representation of his being, sustaining all things by his powerful word. After he had provided purification for sins, he sat down at the right hand of the Majesty in heaven.
Hebrews 1:3 (NIV)