Q: Bayou
PAX: Bayou
FNGs: None
COUNT: 1
WARMUP: x 3 Rounds
10 Walking Knee Huggers
8 Gorilla Walks
6 Jump Squats
4 Inch Worms
1 Suicide
THE THANG:
Block 1 – EMOM (20 Minutes)
1 Minute Cardio
1 Minute Box Step Ups
1 Minute Ladder
1 Minute Side Shuffle Inch Worms
1 Minute Rest
X 4 Rounds
Block 2 – EMOM (20 Minutes; 115 Burpees)
Minute 1 = 4 Burpees
Minute 2 = 6 Burpees
Minute 3 = 8 Burpees
Minute 4 = 10 Burpee
Minute 5 = Rest
3 Extra Burpees
X 4 Rounds
Block 3 (30 Minutes)
Buy-In – 4 Minute Assault Bike Tabata
3 Man Maker Burpees
6 SA Snatches
9 Chest Floor Press
9 Chest Flys
9 Chest Squeeze Press
12 Wall Balls
12 OH Wall Slams
12 Alt Uni V-Ups
Cash Out – 4 Minute Rower + Core
X 3 Rounds
Block 4 – Tabata x 10 Rounds (5 Minutes)
Assault Bike + AB Butterly Situpsn
Block 5 – Steam Room and Sauna
15 Minutes each
ANNOUNCEMENTS:
Saturday Bootcamp at WH, 6:30am
No Workout Xmas Morning
COT:
Command them [the rich] to do good, to be rich in good deeds, and to be generous and willing to share.
1 Timothy 6:18 (NIV)