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April 07, 2020
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Sara Beckert Week 10
Posted On: Mar 05, 2020

All HIT this week.  Be sure to warm up for about 5-10 minutes prior to performing the following exercises:

Warm ups should include:

Internal ext rotation with shoudlers

Monster walks

Cat/cow

Bird Dog

Lunge with twists

Supine single leg bridges

T spine rotations

Day 1:

50 Wall Balls

40 KB Swings

30 Lunges

20 Burpees

10 Push Ups

5 Bench Dips

Down the ladder and back up the ladder- Keep time under 20 minutes

Day 2:

Jump Rope x 100

Bear Crawls with sand bag x 30 sec

Row x 1K

Ball Slams x 10

Burpees x 10

Row 1K

Bear Crawls with Sand bag x 30 sec

Jump Rope x 200

Day 3:

Bench Press x 8 x 5

Single arm db row x 8 x 5

Full sit ups x 25x 5

(Moderate to heavy weight)

Then:

KB Dead Lifts (single) x 10 x 4

Single Leg, rear leg lifted squats x 10 x 4 per leg

Then:

2min on 2 min off

50’ DB walking lunge 35# per hand

Max cal. Rows for the rest of the 2 min- then rest for 2

Total of 4 rounds


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