Most Recent Benchmark was FRAN on Jan 26,2018 (84 days ago)

Friday Apr 20,2018

Warm Up: WARM UP 4/13/18Weightlifting: WEIGHTLIFTING 1/16/17-1/23/17-4/13/18-4/20/18METCON 4/20/18SHRED: SHRED 4/20/18Other Posted Results

WARM UP 4/13/18


Warm Up: No Results Tracked
FOAM ROLL-Hamstrings,Glutes,shoulder,chest arms 30-60 secs each

GROUP WARM UP
AMWAP-5 mins
Jog-100m or inside 80m
Burpee step overs or box overs-5 reps
(Facing the box not lateral)
Russian KB Swing-7 reps
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Band GM or Band Pull throughs-15 reps  
Standing forward fold-1 min
Upward dog/Downward Dog-1 min
———————————
Deadlift-10 reps
Deadlift-5 reps add some weight  
Deadlift-5 reps add some weight  

INDIVIDUAL COOLDOWN

Banded Hamstring Stretch 2 mins R/L
Pigeon Stretch-2 mins total
Chest partner stretch-2 mins total




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