AO: POOLER
QiC: Periwinkle
Date: 07/08/2026
Title: DB Beast
Number of HIMs: 9
A-Boot, Alice, Bueller, Desmond, DQ, Rosie, Snuggie, Sweet -n -low
Number of FNGs: 0
Name of FNGs:
WarmOrama:
Review workout movements and some good stretching & dynamics
Tha Thang:
Brutal DB workout – As many reps as possible
5 rounds , 5 min each 1 min break in between
Each round starts with 400 m run & 5 burpees
(Track reps per round)
Rd1 single arm db devil press
Rd2 single arm db clean & press
Rd3 thruster
Rd4 plank row & lateral burpee
Rd5 goblet squats
194 reps total
COT:
COT – ranch project this Saturday & Forsyth convergence July 25
Workout idea is adding 1 min breaks helps with peak performance