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:
5 pull ups
all sets of curls, rows, lunges, and dead lifts with 25 lb dumbells
20 Hammer curls (10 each arm)
20 rows on the bench (10 each arm)
x 2 rounds
5 pull ups
20 curls (10 each arm)
20 rows on the bench (10 each arm)
10 walking lunges
10 Roman Dead lifts
5 pullups
12 walking lunges
12 Roman Dead lifts
5 pullups
20 curls (10 each arm)
15 walking lunges
15 Roman Dead lifts
5 pullups
3 sets of 12 Leg extensions (EMOM)
115 LB
MARY:
ANNOUNCEMENTS:
– Gear order deadline 6-19-23
– Friday is F3 Dads (Emily Douglass Park) 0700 Robber is AO Q.
– CRAZY TRAIN is the week of July 24th
– Q School is 8-5-23
– 11th Anniversary of F3 Columbia is 10-14-23
COT: