• When: 
  • QIC: 
  • The PAX: 

DEKA Daily Double

AO: Down_Range
Q: Bayou
PAX: Bayou
FNGs: None
WARMUP: – 3 Rounds
10 Around the World Planks
10 Lateral Leg Swings each
20 Superman Swimmers
20m Job, Back Pedal, Shuffle, Carioca

Block 1 x 2
15 Med Ball Chest Passes x3
10 3 Step Lateral Hurdle Run x3
1 minute Row x 3

15 Med Ball Kneeling OH Throw x 3
10 3 Step Forward Hurdle Run x 3
1 Minute Row

15 Med Ball Underhand Throw x 3
10 lateral hops x 3
1 Minute Row

30 Sec Side Plank (R&L) x 2

Block 2; 4 minute AMRAP
4 Fiddler Crabs + 8 Mountain Climbers
4 FC, 8MC, 8 Hip Shift Jumps
4 FC, 8 MC, 8 HFJs, 8 Sledgehammers

35cal Assault Bike
160m Run
25 MB Situps
160m Run
100m Farmers Carry
160m Run
500m Row
160m Run
20 Med Ball Wall Overs
160m Run
10 Core Bag Burpee
60sec Skil Erg Simulation

15min Steam Room

3/4 – Lexington Anniversary
3/11 – Charleston Anniversary
3/26 – DEKA Mile; Myrtle Beach
5/20 – Mount Mitchell Hike

“Then he said to the crowd, “If any of you wants to be my follower, you must give up your own way, take up your cross daily, and follow me. If you try to hang on to your life, you will lose it. But if you give up your life for my sake, you will save it.”
‭‭Luke‬ ‭9‬:‭23‬-‭24‬ ‭NLT‬‬

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