DEKA Training

AO: Down_Range
Q: Bayou
PAX: Bayou
FNGs: None
COUNT: 1
WARMUP:
45min Sandlot Bootcamp

THE THANG:
Block 1 – 18 min EMOM
10 Hop Scotch Jumps
10 Rope Slams
14 Cone Suicide
5 Med Ball Situps
5 Med Ball Underhand Throws

Block 2 – 20 min Tabata (30:15)
30 Sec Row
15 Sec Rest
30 Sec Bike
15 Sec Rest
30 Sec Step-Ups
45 Sec Rest

Block 3 – DEKA
60cal Assault Bike
25 Med Ball Situps (20lbs)
500m Row
100m Farmers Carry (60lb)
150c Ski Erg
160m Run
20 Med Ball Wall Overs (40lbs)
10 Core Bag Burpees (44lbs)
10 Core Bag Burpees (33lbs)

MARY:
15 Min Steam Room

ANNOUNCEMENTS:
5/20 – Mount Mitchell
5/27 – Sandlot NE Convergence
5/29 – Memorial Day Murph
6/24 – Deka Fit Charlotte

COT:

“I have hidden your word in my heart, that I might not sin against you.”
‭‭Psalms‬ ‭119‬:‭11‬ ‭NLT‬‬
bible.com/bible/116/psa.119.11.NLT