Snowshoe Workout

AO: Down_Range
Q: CESS
PAX: CESS
FNGs: None
COUNT: 1

WARMUP:
5 minutes of elliptical

THE THANG:
30 minutes of 1 minute work 20 sec rest.
2 rounds
bench press – 30 lb dumbells
military press- 20 lb dumbells
pullovers – 30 lb dumbells

4 rounds each leg
static lunges – 20 lb dumbbells
RDL split leg – 20 lb dumbells

bench press – 50 lb dumbells 20 reps
6 minutes on treadmill
various movements
bench press – 50 lb dumbells 20 reps

MARY:
20 lb dumbell
– IC for one minute
– hold legs up and press the dumbell to toes for one minute.
– hold dumbell position up toward toes, IC from 1 minute

ANNOUNCEMENTS:
– 2-18-23 is Dam to Dam Relay.
– 3-11-23 is the 10th Anniversary of F3 Charleston on the Yorktown.
– March is the 9th Anniversary of F3 Lexington

COT: