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FRIDAY 200807

Warm-up

Foam Roll 2 Minutes OR banded Lats and shoulders
Calf Stretch on the rig post
20 Jumping Jacks
10 Down Ups

Line Drills…..
Hell Walks Down
Toe Walks Back
High Knees
Bunny Hops
Side Shuffle down and Back facing the same way

5 Burpee Pull ups

With Moderate KB
10 KB Swings
10 Goblet Reverse Lunges
10 Goblet Squats

Prep for the workout…..


FITNESS and PERFORMANCE and At Home 200807

Every 10 minutes, for 40 minutes (4 sets) for times:

400 Meter Run
20 Walking Lunges with Farmer’s Carry (heavy)
10 Strict Pull-Ups
400 Meter Run


Mobility

LAX to Feet (mash plantar fascia)
Couch Stretch
Mash Lats on Roller
Roll Posterior

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