• When: 
  • QIC: 
  • The PAX: 

Deka Training

AO: Down_Range
Q: Bayou
PAX: Bayou
FNGs: None
WARMUP: – 3 Rounds
10 Minute Interval Run (60:25)
20sec Mobility MC w/Sky Reach
10 Walking Lunges
10 Dead Bugs
10 Banded Good Mornings

Foundations – 4 Rounds
6 – Curtsy Lunges R (28kg)
6 – Dead Stop KB Deadlifts (44kg)
6 – Curtsy Lunges L (28kg)
6 – Ring Weighted Bridges

Train -8-12-16-20
KB Swings 28-32kg
Figure 8 KB Squat 28-32KG
40 Second Plank
40m Slam Ball Bear Hug

10 Wall Walks
20 Band Leg Press x 3
30 SL Hypers x 3

35 Cal Assault Bike
30 Med Ball Situps
10 Halo Med Ball Slams
100m Farmers Carry 32kg
500m Row
100m SLED Push Pull
20 Core Bag Burpees 33lb
20 Med Ball Wall Over 44lb

15 Min Steam Room

– NE Convergence, 3/25, Westwood, 7am
Goal 25 Pax and 50 Jars of Peanut Butter
– Charleston Convergence, 3/11, 7am
– DEKA – 3/26 – Myrtle Beach
– Mount Mitchell 5/20; See Ed

“That is why the Lord says, “Turn to me now, while there is time. Give me your hearts. Come with fasting, weeping, and mourning. Don’t tear your clothing in your grief, but tear your hearts instead.” Return to the Lord your God, for he is merciful and compassionate, slow to get angry and filled with unfailing love. He is eager to relent and not punish.”
‭‭Joel‬ ‭2‬:‭12‬-‭13‬ ‭NLT‬‬

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