AO: Down_Range
Q: Bayou
PAX: Bayou
FNGs: None
COUNT: 1
WARMUP: x 3 Rounds
10 Band Over and Back
10 Band Pull Apart
10 Squat Air Presses
10 Leg Swings Each
10 Weighted Flutter Kicks
Q: Bayou
PAX: Bayou
FNGs: None
COUNT: 1
WARMUP: x 3 Rounds
10 Band Over and Back
10 Band Pull Apart
10 Squat Air Presses
10 Leg Swings Each
10 Weighted Flutter Kicks
THE THANG:
Foundations x 3 Rounds
12 KB Bent Over Rows
12 Band Pull Downs
12 Staggered Weighted Squats
12 SA/SL Suitcase Squats
Train x 10 Rounds
Buy In – 100m KB Waiters Carry
7 Ring Chin Ups
7 Air Squats to Med Ball
7 Super Crunches
Cash Out – 100 SA Farmers Carry
DEKA
75 Cal Assault Bike
500m Row
MARY:
15min Sauna
ANNOUNCEMENTS:
6/24 – DEKA Fit, Charlotte
7/4 – Ryan Rawl Statehouse Beatdown
7/22 – Nantahala Whitewater Rafting Trip – noc.com/trips/ocoee-river-rafting-full-day-combo/
8/5 – Aug 5th Q School
???? – Crazy Train Dates TBA
10/14 – F3 Columbia 11th Anniversary
COT:
Job 5:17 GW
[17] “Blessed is the person whom God corrects. That person should not despise discipline from the Almighty.