Q: Bayou
PAX: Bayou
FNGs: None
COUNT: 1
WARMUP:
Three Rounds
– 10 Oblique Curls and Reach
– 10 Transverse Lunges
– 10m Fiddler Grab Walks
– 30sex Run
THE THANG:
Block 1 – 3 Rounds
– 4 Minute AMRAP
– 5 Lat Push Offs + Jump Squats (L&R)
– 8 Hi/Lo Wood chops (L&R)
– 40m Run
– 10cal Assault Bike
– 5 Med Ball Wall Overs
– 40m Med Ball Shoulder Carry
– 1min No Push-Up Burpees
Block 2 – 2 Rounds
– 5 Box Jumps and Over
– 10m Side Shuffle
– 5 Side-to-Side Ball Slams
– 4 Runners Knee
– Max SitUps to Side Plank
Block 3
– 30 Reverse Lunges (30lb)
– 30-45-60-60-45-30 Assault Bike
– 30 Med Ball Situps
– 20 Box Jumps
– 10 Core Bag Burpees
– 200m Row
– 16 Core Bag Situps
– 16 Hand-to-Foot Pass
MARY:
20min Steam Room/Sauna
ANNOUNCEMENTS:
3/4 – Lexington Anniversary, 6:30a
3/11 – Charleston Convergence, 7am
3/26 – DEKA Strong and Mile; Myrtle Beach
COT:
“There are “friends” who destroy each other, but a real friend sticks closer than a brother.”
Proverbs 18:24 NLT
bible.com/bible/116/pro.18.24.NLT