Q: Bayou
PAX: Bayou
FNGs: None
COUNT: 1
WARMUP:
10 Bird Dog Adductors ea
5 Inch Work Merkins
10 Knee Huggers
15 Seal Jacks
40m Mosey
THE THANG:
Foundations – 2 Rounds (20:10 Tabata)
SL MB Wood Chopper
Med Ball Rocky Balboas
Med Ball Press Jacks
SL Battle Rope Waves
Plank Hip Pikes
2 minutes Rower
Rest
2 Minute Rower
Train – 4 Rounds (40:20 Tabata)
5 SL Lat Hop w/ 3 Sec Stability Hold
4×4 Burpees
5 High Knees w/Stability Hold
Plank Jack + Table Top Reach
Deka
40 cal Assault Bike
25 Med Ball Situps (20lbs(
500m Row
100m 60lb Farmers Carry
100m Sled Push/Pull
20 Med Ball Over Shoulder 50lb
20 Core Bag Burpees (44/33lb)
100m Mosey
MARY:
Steam Room 15 Minutes
ANNOUNCEMENTS:
Announcements
– Mount Mitchell 5/20
– Memorial Day Murph 5/29
– DEKA – 6/24 – Charlotte
COT:
“Make allowance for each other’s faults, and forgive anyone who offends you. Remember, the Lord forgave you, so you must forgive others.”
Colossians 3:13 NLT
bible.com/bible/116/col.3.13.NLT