News and Updates

April 19, 2016 – Late Post

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Row 10 minutes @ easy pace

Soft tissue
– lats
– calves
– shins
– front delts

Shoulder warm up
– 10 KB windmills
– 10 Halos
– 10 Arm bar
– 10 Alt Turkish get up – 2 sets

30 min aerobic pace
w/ forced 10 sec rest between each movement
– Double KB swing – 20 reps
– Double KB front rack lungs – 20 steps
– Double Unders – 40 reps
– Double KB ste over 20″ box – 20 step overs

JannaFerraroApril 19, 2016 – Late Post