14 Sep 2021 – Falcon Hill


DATE
: 14 Sep 2021
AO: Falcon Hill
Q: Cobra
PAX: Jiffy

CONDITIONS: 71F, 84% humidity, dry

WARM-O-RAMA: hamstrings, hurdler, butterfly, calves, hip flexors, tree trunks, bad boys, these guys, 400m mosey

THE THANG:

  • Slowsey to swingset (+ 2x 50m soldier carry w/ block)
  • 3x powersets: 10x pull-ups, minute plank, 10x block press, 20x block curl, 20x block rows
  • Slowsey to flag (+ 50m soldier carry w/ block)
  • Ab circuit: 10x reverse crunches, 10x toe touches, 10x oblique crunches
  • Glute circuit: 10x zebra kicks, 10x donkey whips, 10x up and over, 10x fire hydrant

COUNT-O-RAMA
NAME-O-RAMA
COT

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