AO: Down_Range
Q: Bayou
PAX: Bayou
FNGs: None
COUNT: 1
WARMUP:
Three Rounds
– 10 Ring Scap Retractions
– 20 Side Planks Ea
– 5 Kneeling Forearm to Ground + Sky Reach
– 10 Air Squats
– 10 Band Rows
Q: Bayou
PAX: Bayou
FNGs: None
COUNT: 1
WARMUP:
Three Rounds
– 10 Ring Scap Retractions
– 20 Side Planks Ea
– 5 Kneeling Forearm to Ground + Sky Reach
– 10 Air Squats
– 10 Band Rows
THE THANG:
Foundations – Four Rounds
– Weighted Step-Ups (12 ea)
– SA Ring Rows (12 ea)
– Pallof Rotations (40)
MuV Train – 8 Minute AMARP
– Weighted Lunges (Forward, Reverse, Side, Curtsy; 6 each R & L, 35lbs)
– Weighted Rows (8 each)
– Super Crunches (10)
MuV Train – 4 Minute AMARP
– Weighted Lunges (Forward, Reverse, Side, Curtsy; 3 each R & L, 35lbs)
– Weighted Rows (4 each)
– Super Crunches (5)
25 Minute Stairstepper Hilt
MARY:
– 1 Min SMR Lats
– 1 Min Couch
– 1 Min Box Lat
– 15 Min Steamroom/Sauna
ANNOUNCEMENTS:
– 12/31/22 – 7am Convergence, Earlwood Park
– 1/2/22 – 75 Hard Begins
COT:
Let us hold tightly without wavering to the hope we affirm, for God can be trusted to keep his promise. (Hebrews 10:23 NLT)