Q: CESS
PAX: CESS
FNGs: None
COUNT: 1
WARMUP:
5 minute elliptical
THE THANG:
1 minute work
20 second rest
bench press x 2 rounds 30 lb dumbbells
static lunge – 20 lb dumbells (r then l)
military press – 20 lb dumbells x 2 rounds
static lunge – 20 lb dumbells (r then l)
bent over rows single arm – 25 lb (r then l) x 2 rounds
static lunge – 20 lb dumbells (r then l)
pullovers – 30 lb dumbells x 2 rounds
static lunge – 20 lb dumbells (r then l)
dead lifts single leg – 20 lb round 1, 25 lb round 2
MARY:
iron cross holding 20 lb dumbell x 3 rounds
ANNOUNCEMENTS:
– 10-29-22 Sawmill Convergence
– 11-12-22 is the convergence with Waxhaw and Greenwood. Get canned goods for Thanksgiving. f3waxhaw.com/2022/10/13/beers4morons-mostly-oblivious-rejects-opting-into-stupidity-4-beneficial-events-establishing-regional-success/
COT:
5 minute devo