You’re Not Promised Tomorrow

Posted on Posted in Backblasts
  • When: 07/01/2021
  • QIC: Penguin
  • The PAX: D-Day, Bada Boom, City Slicker, Stewart, Flo, Saigon Sam (R), Left Turn, CSPAN (R), Gizzard, Zamboni (R), Prunetang (R), Yard Sale (R), Tackleberry, Airbags (R)

14 Pax posted in the gloom with QIC for single KB met-con beat down.

No one is promised tomorrow. Check off that bucket list, today. Don’t wait.

  • Warm-Up
    • 400m mosey
    • Side straddle hops – 15
    • Michael Phelps – 10
    • Hillbilly – 15
    • Toy soldier – 15
    • Limp member – OYO
  • The Thang
    • Round 1: 10 min AMRAP alternating arms 
      • 5 KB push up
      • 5 KB bent over row
      • 5 KB deadlift
      • 5 KB clean
      • 5 KB squat
      • 5 KB press
    • Round 2: Tabata 40/20 – 2 rounds
      • Single KB snatch
      • Goblet squat to reverse lunge
      • Cross body clean
      • Alternating single swings
      • KB swing to squat
    • Round 3: Ladder Finisher – Perform burpees and swing in an ascending and descending ladder format, starting with 1 KB Swing an 7 burpees
      • KB Swings 1-2-3-4-5-6-7
      • Burpees 7-6-5-4-3-2-1
    • Cool down
      • Inchworm out to plank to Valdez back to plank to reverse inchworm
      • Spiderman
      • Pigeon stretch
  • COT
    • Nameorama
    • Announcements: CSAUP Saturday, Trinity, Monday Mini-Convergence, Legion F2
    • Prayer request: D-Day’s Mom
    • Pledge

 

 

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