Q: Bayou
PAX: Bayou
FNGs: None
COUNT: 1
WARMUP:
Two Rounds (30/10)
– Cobra Stretch
– Elbow Plank
– Lizard Climbers
– Quick Feet
– Butt Kicks
– Runners Knee
THE THANG:
Block 1
10 min Assault Bike Calorie Test (60/60 Intervals) = 81.6 Calories Burned
Block 2
10 Min AMRAP
– 5 Halo Med Ball Slams
– 10 Lateral Skater Hops
– 10 Hydraulic Planks w/Med Ball
– 100 M (Row/Run)
Block 3
9 Minute E3OM
– 6 Rounds, 5yd High Knees
– 8 Rotational Med Ball Swings
– 40m Heavy Med Ball Run
– 20 Russian Mercuries
Block 4
9 Minute E3OM
– 4 Reps – 2 Lat Hops, Broad Jump Bernies
– 8 Reps – Rotating Underhand Med Ball Wall Slams
– 10 Reps – U Box Shuffles
– 20 Secs – Single Arm Plank
Block 5
Push/Pull – 2×12
– Bench Press
– Incline Press
– Chest Press/Triceps Press Downs
MARY:
– 15 Minutes Steam Room
ANNOUNCEMENTS:
– Gamecock Basketball – Saturday
– DEKA – See Bayou
– Charleston Convergence 3/11
COT:
“Fight the good fight for the true faith. Hold tightly to the eternal life to which God has called you, which you have declared so well before many witnesses.”
1 Timothy 6:12 NLT
bible.com/bible/116/1ti.6.12.NLT