Snowshoe workout #3

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

WARMUP:
5 minutes elliptical

THE THANG:
30 lb dumbells no rest
12 reps regular bench press
12 reps close grip
12 reps chest flies

30 lb dumbells
10 curls
10 military press

Every 30 seconds 10 merkins
10 rounds

10 Bench Press – 50 lb dumbells

2 rounds
25 lb dumbells
10 curls
10 military press
10 Hammer curls
10 military press

10 Bench Press – 50 lb dumbells

5 minutes elliptical

MARY:
5 rounds
EMOM
30 LBC’s
2 1/2 minutes plank
30 seconds regular plank
30 seconds left arm only
30 seconds right are only
1 minute low plank

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: