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WORKOUTS

12/13/19 – Gingerbread Man (STR)

  WARM UP :30sec bike/ski + 10 plank marches + 5 Superman’s – 3x Then, Stretch Then, Coaches tutorial – MVMTs below Then, 2×5 – each MVMT below (build)   ADVANCED STRENGTH A1) 10 lateral shoulder raises A2) 10 KB upright rows A3) 20 seated banded pull downs **4x – rest :60sec BTWN sets**   […]

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12/12/19 – Angels (INTVLS)

WARM UP 15R/15L banded lateral steps + 30 banded glute bridges + 15R/15L banded kick backs + 30 banded air squats Then, Stretch Then, Deadlifts – 10, 8, 2×6 (build)   ADVANCED STRENGTH Deadlifts – 2×5@65% + 2×4@75% + 2×3@85% (singles; any grip)   INTERMEDIATE STRENGTH Deadlifts – 2×5@65% + 2×4@75% + 2×3@85% (singles; any […]

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12/11/19 – Stocking Stuffer (END)

WARM UP EMOM for 5min complete: 1/4 TGU (1R/1L) + 10 mountain climbers + 10 jumping jacks Then, Stretch Then, Coaches tutorial – TGU Then, TGU – 3x2R/2L (build)   ADVANCED WORKOUT 30min of MVMT: 400m run 4 TGU (challenging weight) 400m bike :30sec FLR ring hold **intention is to find a pace and keep […]

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