• When: 
  • QIC: 
  • The PAX: 

DEKA Training (1k Calories)

AO: Down_Range
Q: Bayou
PAX: Bayou
FNGs: None

5 Ring Y’s
10 Resistance Band Face Pulls
5 Inch Worm Plank Extensions
10 Band Hip Extension each leg
10 Slam Ball Good Mornings

Foundations x 4 Rounds
12 SA KB Deadlift
20 Band Lat Pulldowns
12 Reverse Bicep Curls
20 Weighted Hip Thrusts

Train – EMOM x 4 Rounds

5 Deadlifts to High Pulls
5 SA KB Swings
Max Unilateral VUps
40m Front Rack Carry
Max Reciprocal BO Rows
5 Pull-ups
5 Superman’s
Max Rower Ham Curls

60 Cal Assault Bike
500m Row
30 Med Ball Sit-ups
20 Box Step Ups
10 Burpees
30 Med Ball Wall Pass
10 Med Ball Rowers
10 Halo Med Ball Slams

10 Minute Steam Room

5/20 – Mount Mitchell
5/27 – NE Convergence
5/29 – Memorial Day Murph
6/24 – DEKA Fit – Charlotte


Isaiah 12:2 KJV “Behold, God is my salvation; I will trust, and not be afraid: for the Lord Jehovah is my strength and my song; he also is become my salvation.” tbibl.es/9rXD

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