Northeast Tennessee

AMRAP, EMOM, and Murder Bunny 11’s

Gray The Underground (Daniel Boone HS) Northeast Tennessee

Six PAX wrapped up their week on a beautiful, not as chilly as usual Friday morning.
DISCLAIMER
PRAYER
COP
50 yard warmups- 1/2 Speed Jog, high knees, butt kickers, Bernie Sanders, Sprint

  • Motivator from 5
  • TTT x 10
  • WMH x 10 (R/L)
  • Imperial Walkers x 10
  • Little Baby Arm Circles- Forward/Reverse x 10
    THE THANG
    Part 1- 1 Minute AMRAP for the following with a 15 sec rest between:
  • Merkins
  • Squats
  • Big Boy Sit-ups
  • Overhead Press
  • Curls
  • Dips

Part 2- EMOM (Rinse and Repeat 5 times for each set)

  • First Set of Exercises:  10 Merkins, 10 Squats, 10 LBC’s
  • Second Set of Exercises:  10 Kettlebell Swings (or bent over rows) and 10 American Hammers (L/R=1)

Part 3- 11’s

Leg Lifts-Murder Bunnies up the hill- Curls

MARY
No Time
CIRCLE OF TRUST
PRAYER

Remember those families impacted by the COVID pandemic

MOLESKIN
ANNOUNCEMENTS

Calendar for December is filled; 5K opportunity toward the end of the month; Murph @ Indian Trail on January 1st- more info to come

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