Northeast Tennessee

You don’t have to run for cardio

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Northeast Tennessee Arrowhead (Indian Trail) Johnson City

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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