Northeast Tennessee

You don’t have to run for cardio

Northeast Tennessee Johnson City Arrowhead (Indian Trail)

11 PAX set out into the gloom to put in some work.
DISCLAIMER
PRAYER
COP
TTT – 10 IC

WMH – 10 IC

LBAC – 10 IC

LBAC Reverse – 10 IC

Merkin – 10 IC
THE THANG

Straightforward routine: 1 minute AMRAP upper body, lower body, core, cardio, and throw in some pull-ups, rinse and repeat.

  • Thumbs-up Merkin
  • Side Lunge Jump
  • Sphinx Crunch Hold
  • High Knees
  • Pull-ups
  • Gump Jump Merkin
  • Lunge-Squat Hold
  • Swimmer Plank
  • Burpee
  • Chin-ups
  • Diamond Merkin
  • 1 Leg Squat (R)
  • Alphabet Soup
  • Slalom Hop
  • Alternating-grip Pull-up
  • 5-Point Merkin
  • Jump Squat
  • Scissor Twist
  • Quick Feet
  • Switch-grip Pull-up
  • Mosey back to flag
  • Elevator Merkin
  • 1 Leg Squat (L)
  • Boat-Canoe

CIRCLE OF TRUST
PRAYER

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