AO: Down_Range
Q: CESS
PAX: CESS
FNGs: None
COUNT: 1
Q: CESS
PAX: CESS
FNGs: None
COUNT: 1
WARMUP:
5 minutes elliptical
THE THANG:
1 minute work
15 second rest
2 rounds chest press – 35 lb dumbbells
2 rounds military press – 20 lb dumbbells
6 rounds static lunge – 20 lb dumbbells (one leg at a time)
4 rounds Single Arm Rows – 35 lb
2 rounds pullovers – 35 lb dumbbells
4 rounds RDL – 35 lb dumbbells (one leg at a time)
MARY:
2 rounds each
Iron Cross with dumbbell overhead
Toe Touch w/ dumbbell and legs skyward
ANNOUNCEMENTS:
– 12-17-22 Cold Brew Half Marathon 11 am Starbucks Five Points
– 1-7-23 Tom Tom Fowler
– 1-7-23 Launch of The Bunker
– 3-11-22 is the 10th Anniversary of F3 Charleston on the Yorktown.
COT: