AO: Down_Range
Q: Bayou
PAX: Bayou
FNGs: None
COUNT: 1
WARMUP: – 3 Rounds
– 5 Kneeling Sky Reaches Ea
– 5 SL Fwd/Lat Balance Reaches
– 10 Plank Scap Retractions
– 5 Tricep Pushups
– 10 Leg Raises
Q: Bayou
PAX: Bayou
FNGs: None
COUNT: 1
WARMUP: – 3 Rounds
– 5 Kneeling Sky Reaches Ea
– 5 SL Fwd/Lat Balance Reaches
– 10 Plank Scap Retractions
– 5 Tricep Pushups
– 10 Leg Raises
THE THANG: – 4 Rounds
Foundations
12 Goblet Squats
12 Alt Pistol Squats
12 Chest Flys
12 Alt Push-Up w/Arm Reaches
20 Pallof Band Press Each Side
Train – AMARP (40lbs)
10 Stepups
10 Single Arm Push Press
5 Wall Walks or Pike Around the World Walks
50m Farmers Carry (32k)
DEKA
500m Row
100m Sled Push/Pull
20 Med Ball Wall Overs (60lb)
60lb 100m Farmers Carry
10 (40lb) Core Bag Burpees
15 Minute Stairstepper
MARY:
15min Steamroom
ANNOUNCEMENTS:
– Saturday Bootcamp, 6:30am Sandlot
– DEKA Training, See Bayou
– Guided Fishing Trip, February or April
– Charleston Convergence, 3/11, 7am
COT:
After they prayed, the place where they were meeting was shaken. And they were all filled with the Holy Spirit and spoke the word of God boldly.
—Acts 4:31