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Saturday April 25

At home wod


mobility:

PNF hamstrings

doorway shoulder stretch

kb reset


warm up:3x

15 stair steps

10 jumping jacks

5 lunges

wod:

15 squats

10 TGU’s

15 lunges

10 hollow rocks

15 pushups

10 Superman’s (2sec hold)

15 dips

10 presses

15 kb swings

10 deadlifts

15 Ab mat sit-ups

10 1 arm rows (each arm)

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Tuesday November 24

At home wod Mobility- PNF hamstrings Banded rack Painball Warm up- 8 each, 2 rounds Squat Pushups Dips Wod- 10 minute AMRAP 1 kb Russian swing - 1 arm 1 kb clean to a front squat - 1 arm 1 kb deadlift

Sunday November 22

At home wod Mobility- Couch Kb reset Painball as/where needed Warm up- 12-10-8 Squats Pushups Jumping jacks Wod- 30-40-20 Lunges Dips Sit-ups

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Estes Park, CO 80517

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