High Rounds High Reps

AO: Down_Range
Q: CESS
PAX: CESS
FNGs: None
COUNT: 1

WARMUP:
5 minutes elliptical

THE THANG:
5 rounds – 30 second rest between rounds and no rest between exercises
20 lb dumbells
15 curl press
15 bench flies

5 rounds – 30 second rest between rounds
20 lb dumbells
12 walking lunges

5 rounds – 15 second rest between rounds
15 single leg dead lift (1 – 20 lb dumbell)

5 minute EMOM
30 LBC’s every minute
1 minute plank (Regular)
1 minute plank (L arm up)
1 minute plank (R arm up)

4 minutes elliptical maintaining at least 140 heart rate

MARY:
see above

ANNOUNCEMENTS:
– Saturday is Dam to Dam!
– 3-11-23 is the 10th Anniversary of F3 Charleston on the Yorktown.
– March is the 9th Anniversary of F3 Lexington.

COT: