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Tues 2- 7- 2017

Posted on Feb 6, 17

Warm Up:

3 x’s

:30 step ups

:30 HS hold

:30 battle ropes


3 sets

10 db tricep extensions

10 db chest press



For Time

20 hspu

250m row

20 front squats (135/95)

250m row

20 burpees over the bar

250m row

20 sdlhp (135/95)

250m row

20 pull ups

250m row

20 box jumps

250m row

20 t2b

250m row

*** can replace row with 250m ski erg or 200m run


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.