Q: CESS
PAX: CESS
FNGs: None
COUNT: 1
WARMUP:
5 minutes elliptical
THE THANG:
20 lb dumbells
10 curls
10 military press
10 burpees
50 lb dumbell – 10 Squats
1 minute recovery
30 lb dumbells
10 curls
10 military press
15 burpees
50 lb dumbell – 10 Squats
1 minute recovery
30 lb dumbells
10 curls
10 military press
20 burpees
50 lb dumbell – 10 Squats
1 minute recovery
5 burpees every 30 seconds
6 rounds
1 minute recovery
30 lb dumbells
10 curls
10 military press
15 burpees
50 lb dumbell – 10 Squats
1 minute recovery
30 lb dumbells
10 curls
10 military press
10 burpees
50 lb dumbell – 10 Squats
1 minute recovery
MARY:
4 minutes of Mary
2 rounds
20 LBC’s
20 flutter kick (count left leg only)
30 seconds canoe
30 seconds high plank
30 seconds low plank
ANNOUNCEMENTS:
– 1-14-23 The Bunker at Caughman Road Park is from 0700 – 0800. We need FNG’s.
COT: