Q: Bayou
PAX: Bayou
FNGs: None
COUNT: 1
WARMUP: – 3 Rounds
10 Hip Rotations 90/90
10 T-Spine Rotationss
10 Pike to Plank
10 Slam Ball, Single Arm Chest Press (R&L)
10 Slam Ball Single Arm Overhead Press (R&L)
5 Slam Ball Box Squats
THE THANG:
Foundations – 4 Rounds
8 Goblet Squats
8 Hip Bridge Chest Fly
8 Strick Overhead Presses
8 KB Sumo Squats
Train – AMARP
4 Alternate Dumbell Snatches
6 Hand Release Pushups
8 Slam Ball Butt Touch Air Squats
DEKA
Assault Bike – 30-60-90-90-60-30
Reverse Lunges – 30
Med Ball Situps – 30
Box Step Overs – 20
Core Bag Burpees – 10
KB Bent Over Gorilla Rows – 14 R-L
Hanging Knee Raises – 2×8
Med Ball Halo Slams – 2×8
Stairstepper HILT – 12 Minutes
MARY:
30 Second Box Chest Stretch
30 Second Couch Stretch
15 SteamRoom
ANNOUNCEMENTS:
2/18 – Dam to Dam Relay
March – 9th Anniversary of F3 Lexington
3/11 – Charleston Convergence
COT:
Seek good, not evil, that you may live. Then the LORD God Almighty will be with you, just as you say he is.
—Amos 5:14