Circuit of Champions
Date: 2023-08-14 AO: _sob Q: Eleanor PAX: Nair, Goose, Watergate, Rudy, Tanyatine, Franky FNGs: None COUNT: 7 WARMUP: – 10 SSH – 10 Imperial Walker – 10 Frankensteins – 10 Low Slow Squats
THE THANG: Circuit – 45 sec on/ 15 sec off (3 rounds) – Step up – Merkins (with resistance bands) – Squat jump (with med ball) – Inverted row – Jump rope – Bench dip – Pull-ups – Band Squat – 2-way shoulder (15 lb dumbbells)
End with 5min stair runs
MARY: n/a ANNOUNCEMENTS: – Ask @Tanytine
COT: In Jesus’ name, Amen
FYI – @Nair is from Japan (True story, ask him)
THE THANG: Circuit – 45 sec on/ 15 sec off (3 rounds) – Step up – Merkins (with resistance bands) – Squat jump (with med ball) – Inverted row – Jump rope – Bench dip – Pull-ups – Band Squat – 2-way shoulder (15 lb dumbbells)
End with 5min stair runs
MARY: n/a ANNOUNCEMENTS: – Ask @Tanytine
COT: In Jesus’ name, Amen
FYI – @Nair is from Japan (True story, ask him)
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