• When: 
  • QIC: 
  • The PAX: 


Deka Daily Double

AO: Down_Range
Q: Bayou
PAX: Bayou
FNGs: None
COUNT: 1
WARMUP: – 3 Rounds
4 90/90 Hip Flexor Rotation
10 Iron Crosses
10 Banded Hip Hinge
10 Box Push-Ups
10 C Curls
10 Single Arm Band Extensions

THE THANG:
Foundation – 4 Rounds
8 Overhead Press with 3 Sec Hold
8 Weighted Box Hip Thrust
8 Dips with 3 Sec Hold

Extension – 8 Rounds
3 Single Arm Overhead Snatches (40, 45, 50)

Train 8 Minute AMRAP
5 Deadlift
5 Floor Press
1 Wall Walk
5 AB Mat Situps
5 Dual KB Swings

Finisher
– 3×5 Heloic Curls

Deka
160m Run
35cal Assault Bike (30-45-60-60-45-30)
160m Run
25 Med Ball Situps
160m Run
20 Box Step-Up and Over
160m Run
10 Core Bag Burpees
160m Run
25sec Halo Med Ball Slams
1:15 Ski Erg Simulaation
160m Run

MARY:
15min Steam Room

ANNOUNCEMENTS:
3/11 – Charleston Anniversary
3/26 – DEKA Mile, Myrtle Beach
5/20 – Mount MItchell Hike
5/30 – Memorial Day Murph
6/24 – DEKA Fit Charlotte

COT:
The LORD will keep you from all harm – he will watch over your life; the LORD will watch over your coming and going both now and forevermore.
—Psalm 121:7-8

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