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Thurs 5-21-15

Posted on May 20, 15

Warm Up

30 sec each side Samson Stretch

10 Quadruped Rockback

8 Double leg glue bridge with 2 sec pause at the top

50′ Spiderman crawl

12 Walking lunges w/ overhead reach

2 sets of 5x banded broad jumps



Double overhand axel deadlift


(rest while your group moves through their lift)


After Party

12 min AMRAP


med ball slams (20/14)

** Plate pinch farmer’s walk from pull up rig to opposite wall and back in between each rep round. 10 t2b 10 med ball slams then walk, 9 t2b 9 med ball slams then walk, etc.**


Mission Statement: Adoration Fitness will build a healthy, strong and supportive environment which will continually strive for the true spirit of fitness and competition, in a results based, family atmosphere.