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Workout: 10_27_2021

Warm Up

  • 2x: Forward lunge x 4 + 6 pt. Knee circles x 10F/10B

  • 2x: Supine scorpion x 4 + Dive bomber push ups x 5

  • 2x: High knees >< + Punter kicks >< + Broad jumps >< (cones 10 steps apart)

Strength

1) 2x: Partner hamstring curls x 6 + bad walks x 12/12

2) 3x: Barbell RDL (weighted) x 8 + Goblet lateral lunges x 6 total

3) Deadlift (double overhand grip): 5-5-5

Work

4x:

  • Skierg x 10 calories

  • DB or KB snatch x 5.5

  • Mt. Sliders x 40 (each foot counts as a rep)

  • Single arm OH Carry >< (Down with one hand, switch, back with the other)
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