Mix it up!

Event Date

Sep 12, 2019


Also in the mix; Harrassment, Doughnut, STP, Rogue

Warm-up

Standard mix of cardio and stretching

The Thing;

Mosey to DUMC for a MIX of Cardio and Strength Conditioning;

Pavers

Curls 15, 10, 5 or 6 Q's choice!

OH Press 15,10, 5 or 6

 Skull Crushers 15, 10, 5 or 6

Bent over Row 15, 10, 5 or 6

Changeover;

Bench Press 15, 10

Mary 

LBC 20,15

Low Flutter 20, 15

The W 20,15

 

In between Paver sets alternated between wall Dip's & Incline Merkins and Running Lap around Parking Lot

Dips 15, 10, 5 or 6

Incline Merkin 15, 10, 5 or 6 again Q's choice!

Concluded with prayer; 

Prayed for Bonaza's daughter's successful and speedy recovery from Tonsil surgery;

Gave praise for the BRR Runners and ask for safe journey for all the F3 Riders participating in the MS 100