AES – Opening Ceremonies for New Nantan

Event Date

Jul 03, 2018

AO


The Nantan transition show was in TPR this morning but the Advanced Early Shift must go on.  Four showed…

Warm Up – Standard stuff

First Stop – Behind Summit

  • Picnic Table Presses x 10 IC
  • At bottom of lot – WW2 situps x 15 IC
  • Top of Jackson St – Merkins x 10 IC
  • Repeat X3

Second Stop – DUMC

  • Grab Sanbags
  • Rd 1 – Curls (on one foot for Babyback), Skullcrushers, Bent Over Rows, Bench Press all x 15 IC.  Bear crawl up the steps WITH sandbag.  H2H, LBC, Jane Fonda all x 15 IC. Toss bags down the stairs.  Quick half-lot sprints with 20, 15, 10 and then 5 merkins at each end.
  • Rd 2 – same bag exercises x 10 IC.  CRAWL bear up the stairs with the sandbags (this sucked… will definitely do it again).  Core exercises x 10 IC.  Run routine at the bottom but with squats.
  • Rd 3 – Bag and core exercises x 15 IC.  Bags up

COT