• When: 
  • QIC: 
  • The PAX: 


Deka Training

AO: Down_Range
Q: Bayou
PAX: Bayou
FNGs: None
COUNT: 1
WARMUP:
35 Minute Elliptical
50 Cal Assault Bike
Functional Warmup (20:10 x 3)
Elbow Plank w/ Arm Abductions
Reverse Lunge Rotations
Mosey Run
Slow Banded Shuffle
Small Ankle Hops

THE THANG:
Block 1 – 40:20 x 5
Elbow Plank Breakdancers
Rower
Ladder Runs – 2 in
Slam Ball Lateral Push Off Slams

Block 2 – 40:20 x 5
Side Shuffle Hip Rotation Wall Slams
Ladder Cross Over Runs
DB Rotation Skier Swings

MARY:
20 Minute Steam Room

ANNOUNCEMENTS:
– Mount Mitchell 5/20
– Memorial Day Murph 5/29, Starbucks
– DEKA Fit, 6/24 Charlotte

COT:
““I am the good shepherd. The good shepherd sacrifices his life for the sheep.”
‭‭John‬ ‭10‬:‭11‬ ‭NLT‬‬
bible.com/bible/116/jhn.10.11.NLT

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