• shihan44

Wednesday April 22

At home wod


shoulder doorway stretch

pnf hamstrings

calf stretch against door

warm up:

3 minute fast walk around the house

1 minute jumping jacks

6 lunges

8 pushups

10 hollow rocks

wod: 5x

bear crawl 30’


kb swings

high knee skips

dumbbell hang power cleans

scale: bear crawl do either db push press or 3 trips up and down the kitchen counter - hands on counter, feet on floor (of course...)


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Sunday September 20

At home wod Mobility- PNF hamstrings Kb reset Warm up- 3x 15 stair steps 10 kB swings 5 inch worms Wod- Bear crawl across house 21 squats 21 pushups Bear crawl back across 15 squats 15 Pushups Bear cr

Saturday September 19

At home wod Mobility- Calf bone saw Doorway shoulder stretch Warm up- 2x 5 hollow holds 10 back extensions 15 lunges Wod- 250 jumping jacks 5 minute time cap


1755 Colorado 66

Estes Park, CO 80517

(970) 227-0499

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