Q: CESS
PAX: CESS
FNGs: None
COUNT: 1
WARMUP:
5 minutes elliptical
THE THANG:
sSlackblast:
Big Easy work
DATE: 2022-10-11
AO: #down_range
Q: @CESS
PAX: @CESS
FNGs: None
COUNT: 1
WARMUP:
5 minutes elliptical
THE THANG:
23 minutes of total body w/dumbells.
40 seconds of work
20 seconds of rest
35 lb dumbells and 20 lb dumbells for some exercises
bent over rows (one arm)
bent over rows (other arm)
squats
bench press
static lunge (one leg)
static lunge (other leg)
renegade rows (alternating arms)
reverse lunge
military press
pull overs
RDL’s
bench press
reverse static lunge (one leg)
reverse static lunge (other leg)
feet close together squats
goblet squats
upright rows
alternating dead cockroaches 20 lb
1 minute iron cross
no rest set
20 lb dumbbell
3 sets
5 curls
5 Hammer curls
5 military press
35 lb dumbells
3 sets
30 second rest between sets
15, 15, 20 reps bench press
10:00 elliptical at least 160 strides per minute.
ANNOUNCEMENTS:
– 10-15-22 Bullseye Half Marathon. see Biggie Smalls.
– 12-17-22 Cold Brew Half Marathon. see Bundy.
COT:
5 minute devo