Deka Training

AO: Down_Range
Q: Bayou
PAX: Bayou
FNGs: None
COUNT: 1
WARMUP:
– Sandlot Bootcamp

THE THANG:
Train x 2 Rounds
8 Renegade Rows
10 Alt VUps
12 DB Snatch
Then
100m KB Farmers Carry (36kg)
100m SA KB Front Carry (24kg)
100m SA OH KB Carry (16kg)

Deka x 1 Round
50 Cal Assault Bike
30 Med Ball Situps
500 m Row
20 Box Stepovers
10 Core Bag Burpees
20 TRX Rows
40 Mountain Climbers
20 Med Ball Halo Slams

MARY:
– Steam Room 20 Min

ANNOUNCEMENTS:

4/28 – Sawmill Convergence, 6:30am
5/20 – Mount Mitchell Experience
5/21 – DEKA Strong Tune-Up; Weddington, NC
5/29 – Memorial Day Murph, Starbucks
6/24 – DEKA Fit, Charlotte

COT:

““Anyone who listens to my teaching and follows it is wise, like a person who builds a house on solid rock.”
‭‭Matthew‬ ‭7‬:‭24‬ ‭NLT‬‬
bible.com/bible/116/mat.7.24.NLT