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Saturday July 4

At home wod


Mobilize-

calf bone saw

pnf hamstrings

Kb reset


Warm up-

2 times

7 back ext

4 lunges

20 sit-ups


Wod-

Your choice, or both!


17 sets of 76 single jump ropes, rest 1 minute between rounds

Or

7 rounds

4 burpees

1 tgu

7 squats

7 pushups

6 hollow rocks

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Tuesday December 1

At home wod Mobility- PNF hamstrings Kb reset Warm up- 3x 10 lunges 10 jumping jacks 10 hollow rolls Wod- 21-15-9 Squat Push-up Kb swing Sit-up

Monday November 30

At gym wod 7-9 am Please remember to stagger your arrival if possible to reduce the number of people at given point in the gym. Back squat 5-5-5-5-5

Sunday November 29

At home wod Mobility- PNF hamstrings Doorway shoulder stretch Kb reset Warm up-3x 16 jumping jacks 12 lunges 1 minute stair steps Wod- Bear crawl length of house 20 squats 15 pushups 10 sit-ups 5 burp

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1755 Colorado 66

Estes Park, CO 80517

(970) 227-0499

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