AO: THE RANCH
QiC: ShamWow
Date: 04/20/2023
Title: Sumo Bear
Number of HIMs: 4
French Press, Pergo, Sakrete
Number of FNGs: 0
Name of FNGs:
WarmOrama:
ex1-shoulder stretch
ex2-tricep stretch
ex3-cross leg touch toes
ex4-thru tunnel (15)
ex5-plank
ex6-5 shoulder taps (20)
ex7-5 merkins (10)
ex8-side stratal hops (15)
Tha Thang:
long run to get cindy
first round is 10 reps, next round is 20, etc.
10, 20, 30, 40, 30, 20, 10
ex1- lawnmowers (ea)
ex2- jump squat
ex2- ohp
ex3- kbs
ex4- grave digger
ex5- chest press
after each round run to the first awning and sumo squat through
run to the second awning and bear crawl through
run to the corner of the parking lot and do 10 burpees
run back to start for next rount
cindy to bed
COT:
landings convergence and taco ruck this Saturday
prayers for French Press' mother-in-law and family
