Q: Bayou
PAX: Bayou
FNGs: None
COUNT: 1
WARMUP:
– Three Rounds
– 5m Lat Lunge with Overhead Reach
– 5 Field Goal Kicks
– 5 Bird Dogs
– 30 Second Diagonal Hops
– 20m Caricoa Each Way
THE THANG:
Block #1 – 3 Min AMRAP x 3 Rounds
– 4 x Side to Side Burpees
– 4 x DB Cross Body Chops
– 4 x Lat Skater w/Rotational Hops
– 4 x Plank Dips’
– 60 Second Rest
– 3 Minute Row (Target 500m)
– 30 Seconds Seated Leg Raise and BBSU x 4
Block # 2 – 3 Minute AMRAP x 3 Rounds
– 4 x Plank Kick Throughs
– V Run + Back Peddle
– 4 x Hi/Low Tubing Twists
– 4 x Rotationing Drop Squats
– Rest 60 Seconds
– 3 Minute Assault Bike (Target 25 cal)
– 5 Yard Bear Crawl, 5 Yard Shuffle x 4 (30 Sec ea)
Block # 3
– 2 Mile Treadmill Run
Block # 4
– Weighted Core Explosion (2 x 15)
– MTS Seated Crunch (45lb)
– Roman Chair Knee Raises
– Kneeling Cable Crunch (72lb)
– Standing Oblique Crunch (35lb)
– Decline Chicago Situps (25lb)
– Bench Gas Pumpers
– Weighted Flutter Kicks (45lb)
– Weighted BBSU’s (45lb)
– 50m Farmers Carry (45lb)
– 10 Punisher Burpees (50lbs)
Block #5
– 15 Minute Stairstepper HILT
MARY:
25 Minute Sauna/Steam Room Combo
ANNOUNCEMENTS:
– 1/21; Gamecock Basketball
– 3/11 – F3 Charleston Anniversary, 7am
– DEKA – See Bayou
COT:
I can do everything through him who gives me strength.
—Philippians 4:13