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Sun Sets on the West (wk4 #3)

Warm up 3 rounds :25 straight arm lat pulldown (very light weight) :25 db front raises (very light) 3 rounds :25 shoulder passes with pvc...

'Beast Tamer' (wk3 #2)

3 rounds :25 duck walks :25 toe walks 3 rounds :25 frankensteins :25 bodyweight lunges 3 rounds :25 lateral walk with band :25 inchworm...

"Push Day"

Warm up 1:00 row (bike, treadmill variation low intensity) 3 rounds 10 m toe walks 10 m duck walks 1:00 row (bike, treadmill variation...

"Sled Head"

Warm up 3 rounds 20 m duck walk 20 m toe walks 3 rounds 10 m side lunge 10 m soldier kicks 3 rounds 50 m sled push (light) 50 m sled pull...

"Pyramid UP!"

note: alternate between two exercises starting with the lowest number, and work your way up to the highest. For example: 1, 2, 3, 4, 5,...

"The Jurassic"

Warm up 3 rounds 50 m sled push (very light) 50 m sled pull (very light) 3 rounds 25 m lateral sled pull 25 m lateral sled pull 3 rounds...

"Quadrosaurus Rex"

Warm up 3 rounds 10 side lunges 10 soldier kicks 3 rounds 4 spiderman lunges 12 body weight squats 3 rounds 12 leg curls (light to...

"ArmaLite" (mirror day)

Warm up 3 rounds 10 m side lunges 10 m toe walks 10 m duck walks 3 rounds 40 glute bridges (from floor) 10 soldier kicks 10 squat to knee...

"The LATte"

Warm up 5 rounds 10 straight arm lat pull downs (light/warm up weight) 4 shoulder pass throughs with pvc pipe 10 superman 5 rounds 10 DB...

"Five Minutes!"

Warm up 5:00 Round Robin 10 side lunges 10 soldier kicks 10 m duck walks 10 m toe walk 5:00 Round Robin 4 inch worms 4 spiderman lunge 4...

"Ponte Vecchio"

Warm up 3 rounds 20 Glute bridge (from the floor) 10 windmills (from the floor) 3 rounds 10 knee rotations (left leg) 10 knee rotations...

"Pushin P"

Warm Up 3 rounds 10 m side lunge 10 m duck walk 10 m toe walk 3 rounds 4 inchworms 4 spiderman lunge 8 soldier kicks 3 rounds 20 DB press...

"Firewalker"

warm up 8 rounds 12 leg curls (start very light, increase weight every 2 sets) 20 glute bridges from floor 8 rounds 12 extensions (start...

"C4"

warm up 3 rounds 25 m sled push 25 m sled pull 10 m side lunge 3 rounds 25 m lateral sled pull 25 m lateral sled pull 5 inchworms 3...

"Moving Target"

3 Rounds 10 m duck walk 10 m toe walk {1:30} 2:00 row 3 Rounds 10 m lunge w/ twist 10 m solider kicks {7:00} 1:00 assault bike 3 Rounds 4...

"Lunge pLunge" Jan 8 - workout 2

Warm up 3 rounds 5 side lunges 5 bird dogs (each side) 5 supermans 3 rounds 10 soldier kicks 10 plank shoulder taps 10 the prone row 3...

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