Daily Double w/Runt

AO: Down_Range
Q: Bayou, Runt
PAX: Bayou, Runt
FNGs: None
COUNT: 2
WARMUP:
Sandlot Bootcamp – 105 Burpees +

THE THANG:
45 Minute Stair stepper HILT
15 Minute John Wayne Treadmill HILT
30 Minute Weighted Back and Biceps 2×15
– Reverse Pulldown
– Seated Row
– Standing Pulldown
– Standing Cable Bicep Curls
– Seated Low Row
– Seated Pulldown
– Standing Shoulder Raise
– Seated Shoulder Press
– Seated Tricep Press Dow.

MARY:
– 15 Minute Steam Room

ANNOUNCEMENTS:
– Friday – 5:15 Santa’s Run/Ruck/Burpee Challenge; Sandhills (wear your holiday gear)
– Saturday – 7:00am, Xmas Eve Convergence, AC Flora HS

COT:
“The Word became flesh and made his home among us. We have seen his glory, glory like that of a father’s only son, full of grace and truth.”
‭‭John‬ ‭1‬:‭14‬ ‭CEB‬‬
bible.com/bible/37/jhn.1.14.CEB