• shihan44

Saturday May 30

At home wod


PNF hamstrings

Kb reset

Painball as needed

Warm up- 3x

5 inch worms

10 squats

15 kB swings


Bear crawl up the stairs

20 sit-ups

Bear crawl down the stairs (feet first, of course, don’t try head first unless you really want a challenge...)

Once at the bottom:

1st round - 15 lunges

2nd round- 15 Superman’s

3rd round - 15 stair pushups :-)

4th round - 15 jumping jacks

You may find this is a brain workout going backwards down the stairs. Do it. It’s good for you.

Btw... when you’re done, go get the vacuum. You know what to do...


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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


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Estes Park, CO 80517

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