AO: RICHMOND HILL
QiC: Crablegs
Date: 02/19/2025
Title: Sandy best down
Number of HIMs: 3
Crablegs, Paula, Pine Knot
Number of FNGs: 0
Name of FNGs:
WarmOrama:
Side-staddle hops
arm circles
imperial walkers
over-head arm pulls
neck rotation
Tha Thang:
rd 1
3 sets of the following:
sandbag merkins x 10
squats x 10 per side
jump burpee x 10
sandbag rows to chest x 10
Sand bag over head press x 10
rd 2
Every minute on the minute 10 rounds
60 secs
5 dead lifts
5 curls
5 front squats
5 OHP
Rd 3
Ladder format to 5
push-up
jump squat
Burpee
Pick up sand bag down and bag to the 10 yard line
COT:
prayed for Paula as he leads his family, posturing oir heart towards grattitude