Northeast Tennessee

Push, pull, repeat (and that’s not what she said)

Northeast Tennessee Johnson City Arrowhead (Indian Trail)

Lovely 50 degrees and clear for our workout.
DISCLAIMER

COP
Active warmup to the pull-up bars with coupons.

THE THANG
Divide the group in two, A and B start different sets and then switch.

10 burpees, shuttle run (50% effort down, 80% effort back between light poles)

SET 1 – counting lead by different PAX

  • 3 sets x 8 hand release diamond merkins (or modify to your ability – decline, regular, incline) with full extension
  • 3 sets x 8 body rows (or modify to your ability – horizontal, legs tucked, incline)

10 burpees, shuttle run (50% effort down, 80% effort back between light poles)

SET 2 – counting lead by different PAX

  • 3 sets x 5 Pullups (or modify to your ability – chinups, negatives, dead hangs)
  • 3 sets x 5 weighted split squats (or 5 weighted step ups), 1x each leg (or no weight depending on ability)

10 burpees, shuttle run (50% effort down, 80% effort back between light poles)

SET 3 – counting lead by different PAX

  • 3 sets x 10 – hanging leg raises (or modify to your ability, tuck knees, straighten legs, etc.)
  • 3 sets x 10 – American hammers with Coupon (modify as needed – legs down, arms tighter in, further out, more weight, etc.) DO NOT ROTATE YOUR BACK

Mosey back with coupons.

MARY – NO MARY

CIRCLE OF TRUST
PRAYER
MOLESKIN
Donatello is rucking….somewhere.

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