AO: Down_Range
Q: Bayou
PAX: Bayou
FNGs: None
COUNT: 1
WARMUP:
– Sandlot Bootcamp
Q: Bayou
PAX: Bayou
FNGs: None
COUNT: 1
WARMUP:
– Sandlot Bootcamp
THE THANG:
– 45 Minute Stair-stepper HILT
– 35 Minute Core Concentration 2×15
1. MTS Weighted AB Crunch
2. Roman Chair Knee Raises
3. Kneeling Weighted Cable Crunch
4. Standing Weighted Oblique Crunch
5. Weighted Chicago Sit-ups
6. Bench In and Outs
7. Flutter Kicks
8. Weighted Rowers
9. Bosu Ball “Hand to Foot Pass”
10. 35 Second Elbow Plank
MARY:
– 15 Minute Steam-room
– 15 Minute Sauna
ANNOUNCEMENTS:
– 12/31/22 Convergence, 7am, Earlwood Park
– 1/2/23 – Start of 75 Hard
– 1/7/23 – Launch of the Bunker
– 1/8/23 – DEKA Strong Event, Charlotte, NC – 39.00
COT:
“For the Lord is the Spirit, and wherever the Spirit of the Lord is, there is freedom.”
2 Corinthians 3:17 NLT
bible.com/bible/116/2co.3.17.NLT