Way Too Cold Outside in Boston for shorts and a t-shirt 1

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

WARMUP:
5 minutes elliptical

THE THANG:
5 benchpress reps with each set of dumbells
20, 25, 30, 35, 40, 45, 50, 55, 60, 65

10 reps Military Press
40 lb dumb bells

20 pull overs w/40 lb dumbell

5 reps each no rest – 20 lb dumbells
regular bench press
chest flys
close grip

pull downs with 85 lbs
15 reps
10 reps

5 reps of Military Press with 40 lb dumbbell

Every 30 seconds
10 merkins
5 minutes

5 minutes elliptical
level 10 incline
level 8 speed
140 strides per minute minimum

MARY:
EMOM
8 rounds
30 LBC’s
2 rounds
35 seconds of boat/canoe

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

COT: