AO: Down_Range
Q: CESS
PAX: CESS
FNGs: None
COUNT: 1
Q: CESS
PAX: CESS
FNGs: None
COUNT: 1
WARMUP:
5 minutes elliptical
5 pullups
THE THANG:
curls working through the rack (no rest)
5 reps – 5, 10, 15, 20, 25, 30, 35 lb dumbells
military press working through the rack (no rest)
5 reps – 5, 10, 15, 20, 25, 30, 35 lb dumbells
pullovers on the bench followed by single arm rows
30 lb dumbells – 15 reps each
35 lb dumbells – 15 reps each
40 lb dumbells – 15 reps each
3 rounds
1 minute wall sits
20 Spot LBC’s
5 pullups
50 lb dumbells – bech press (30 sec rest between sets)
15 reps, 10 reps, 8, 6, 4, 2
10 minutes elliptical at least 180 strides per minute.
MARY:
see above
ANNOUNCEMENTS:
– 11-12-22 is the convergence with Waxhaw and Greenwood. stayed tuned for details.
COT: