Q: Bayou
PAX: Bayou
FNGs: None
COUNT: 1
WARMUP:
Three Rounds
– 10 Knee Hug to Frankenstein (Each Leg)
– 10 Downward Dog to Plank Knee to Elbow (Each Leg)
– 10 M Run to 4 Apollo Creeds
– 10 Swith Mountain Climbers
THE THANG:
EMOM – Block 1 – Three Rounds
– 30 Single Leg Medicine Ball Wall Passes
– Max Prisoner Getups
EMOM Block 2 – Three Rounds
– Single Leg Inch Walk-outs
– 10 Donkey Kicks
– Max Run and Bernie Sanders
– 4 Fiddler Crab Walks (R & L) + Breakdancers
– Max Row on the Assault Bike
EMOM Block 3 – Three Rounds
– 8 Side Skater Hops + 2 Single Leg Front & Back
– Max Laterial Stutter Steps
– 8 Underhand Medicine Ball Toss
– Max ABC Burpees
– High/Low Band Wood Choppers
– 20 Wide Tire Runs
– Max Situps to Side Plank Combo
5 Minute Break
Push Pull (2×10)
– Bench Press
– Incline Bench Press
– Chest Press / Tricep Extension Super Set
– Cable Crossovers
– Lat Pulldowns
– Standing Lat Pulldowns
– Dumbell Bent Over Rows
MARY:
– Stairstepper 10 Minutes
– Steamroom 10 Minutes
ANNOUNCEMENTS:
– Sandlot Bootcamp Time Change – 6am, 1/7/23
– DEKA STRONG – 1/8/23 – Charlotte
– NE Convergence – 1/14/23 – 6:30am, NS Springs Park
– Charleston Convergence – 3/11/23, 7am
COT:
But you are a shield around me, O LORD; you bestow glory on me and lift up my head.
—Psalm 3:3