AO: SAVANNAH
QiC: Anvil
Date: 04/29/2023
Title: Savannah Saturdays
Number of HIMs: 2
CPAP
Number of FNGs: 0
Name of FNGs:
WarmOrama:
5 minute light jog
– 10 inch worms w merkin
– 15 squats
– Row hold
– 30 second plank
Tha Thang:
Circuit 1: (3 rounds, 60 seconds each exercise)
– CDD
– Squats
– bicep band curls
– Lunges (30 seconds on each leg)
Bear crawl to other side of field
Circuit 2: (3 rounds, 60 seconds each exercise)
– Running (60 seconds at a moderate pace)
– Plank (60 seconds)
– Chin over the bar holds (30 seconds, use assisted machine if needed)
– Side lunges
Max push ups
2min
Max push ups
2min
Max push ups
AMRAP 8 MIN
25 Step ups
25 dips
25 Peter parkers
25 calf raises
Mosey into sprint back to start
COT:
COT
Pledge
Prayers for guidance