Q: Bayou
PAX: Bayou
FNGs: None
COUNT: 1
WARMUP: – Three Round EMOM (40:20)
– Hip Bridge Flys
– Chicago Crunches
– High Knees
– Plank to TT
THE THANG: – 4 Round EMOM (60:30)
– Single Leg Ladder Hops + Side Shuffle
– 5 BBSU + 10 Switch Mountain Climbers
– 10 MB Underhand Toss + 10 Wall Ball Bonnie Blairs
– 10 TRX Hops + 3×4 Skater Hops
– Rower 2 Power Pulls + 6 Speed Pulls
– Assault Bike .10 secs legs only, .10sec Full Body
DEKA
Assault Bike – 30-60-90-60-30
30 Reverse Lunges
30 Med Ball Situps
25 Box Step Overs
10 Core Bag Burpees
30 Bent Over Gorilla Rows
30 Sec Battle Ropes
60 Sec Halo Med Ball Slams
MARY:
15 minute Steam Room
ANNOUNCEMENTS:
– 2/25 – NE Convergence, 7am, Westwood
– 3/11 – Charleston Convergence
– 3/26 – DEKA Myrtle Beach
– 5/20 – Mount Mitchell Experience
COT:
“Commit your actions to the Lord, and your plans will succeed.”
Proverbs 16:3 NLT
bible.com/bible/116/pro.16.3.NLT