Protection & Support
PAX:
Lyman
Meatloaf
Landslide
Lonzo – Q
Lots of missing PAX…
Protection Part: Body Armor
Run to shelter area where pull up bars are available.
Complete Murph reps for 20ish minutes
Support Part: Tabata 60s on 15s rest between
1 Side lunges
2 Superman’s move arms from side to front of head and pull back
3 Side plank hold on one elbow and do rotator cuff movements, repeat other side
4 Single leg hip thrust
5 Fire hydrants
6 Leg hip swings on table, repeat other side
COT: Leg stretch, one knee on ground push other knee fwd during COR and NOR.
Closed with a short prayer.
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