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1.14 mi dog walk
33 Burpees (Yay! Burpees!!)
1.32 mi dog walk
10 Scap Pulls
11 Pull ups
3 Chin Ups
10 1.5 Pood KBS
5 Deadlifts @ 220 lbs
5 Deadlifts @ 255 lbs
11 Deadlifts @ 290 lbs
8 Deadlifts @ 170 lbs
8 Deadlifts @ 170 lbs
8 Deadlifts @ 170 lbs
8 Deadlifts @ 170 lbs
8 Deadlifts @ 170 lbs

143 Push ups (25, 25, 25, 25, 20, 15, 8)

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WARM UPS
Supine Breathing: 10
Heel Sit Neck Nods + Turns: 8/4ea
1/2 Kneeling Hip Flexor Mobs: 8ea
Banded Frog Glute Bridge ISO: 4x10s
Heel Sit T-Spine Ext. Rot: 8ea
1/2 Kneeling Ankle Mobs: 10ea
Spiderman Lunge: 4ea
Toe Touch Squat to Stand: 8

5 Goblet Squat/5 Bulgarian Goat Bag Swings 25, 30, 40#
Strict Neutral Grip Pull ups x 5 reps 0, 10, 20#
Kettlebell Windmill x 5 each side 35, 35, 35#
Shoulder Mobilization Routine
-20 band pull aparts
-10 band dislocates
-Cable Face Pulls x 10 reps 35#
10 Pronators
3 rounds

5 sets of:
Kettlebell RDL x 5 reps
30-60 seconds rest
Kneeling One-armed KB Press x 5 reps each arm
30-60 seconds rest
KB Rows x 5 reps each arm
30-60 seconds rest

5 rounds of Cindy
5 pull ups
10 push ups
15 air squats
6:52

Banded hip stretches

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WARM UPS
Supine Breathing: 10
Heel Sit Neck Nods + Turns: 8/4ea
1/2 Kneeling Hip Flexor Mobs: 8ea
Banded Frog Glute Bridge ISO: 4x10s
Heel Sit T-Spine Ext. Rot: 8ea
1/2 Kneeling Ankle Mobs: 10ea
Spiderman Lunge: 4ea
Toe Touch Squat to Stand: 8

30 minutes EMOM
1. 15’ rope ascent
2. 5 ring dips
3. 10 Skater Squats 5 each leg
4. 7 Ab Wheel Roll Outs
5. 15 kettlebell swings
6. 20 Double Unders
5 rounds

Banded Hip Stretches

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Great work Tim!

1.53 mi Dog walk
1.32 mi dog walk
33 Burpees (Yay! Burpees!!)
10 Scap Pulls
10 Pull Ups
2 Chin ups
10 1.5 Pood KBS
5 Shoulder Press @ 80 lbs
5 Shoulder Press @ 105 lbs
6 Shoulder Press @ 120 lbs
10 Shoulder Press @ 70 lbs
10 Shoulder Press @ 70 lbs
10 Shoulder Press @ 70 lbs
10 Shoulder Press @ 70 lbs
10 Shoulder Press @ 70 lbs

143 Push Ups (25, 25, 25, 25, 20, 15, 8)

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Warm Up
Crocodile Breathing
Off Knees Quadruped Neck Nods
90/90 Hip Switch
Foot Elevated SL Glute Bridge
Open Half Kneeling Ankle Mob
Heel Sit Quadruped T-Spine Overhead Reach on Roller
Off Knees Quadruped Rock to Squat

3 rounds of Cindy with 3 rounds of Shoulder Mobilization Routine between.
-20 band pull aparts
-10 band dislocates
-Cable Face Pulls x 10 reps 35#
10 pronators

5 sets of:
Goblet x 5 reps 60#
60 seconds rest
KB One-armed Floor Press x 5 reps each arm 53, 53, 62, 62, 62#
60 seconds rest
Neutral Grip Pull-ups x 5 reps 20, 15, 10, 5, 0#
60 seconds rest

Rogue Echo Bike x 10 calories
Farmer’s Walk around Shed 2 53# KBs
5 rounds
9:22

Banded Hip Stretches

Thanks Bill! You too.

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WARM UPS
Supine Breathing: 10
Heel Sit Neck Nods + Turns: 8/4ea
1/2 Kneeling Hip Flexor Mobs: 8ea
Banded Frog Glute Bridge ISO: 4x10s
Heel Sit T-Spine Ext. Rot: 8ea
1/2 Kneeling Ankle Mobs: 10ea
Spiderman Lunge: 4ea
Toe Touch Squat to Stand: 8

5 Goblet Squat/5 Bulgarian Goat Bag Swings 25, 35, 45#
Strict Neutral Grip Pull ups x 5 reps 0, 10, 20#
Thoracic Bridges x 10 reps
Shoulder Mobilization Routine
-20 band pull aparts
-10 band dislocates
-Cable Face Pulls x 10 reps 35#
10 Pronators
3 rounds

4 sets of:
Kickstand Trap Bar Deadlift x 6 reps each leg 155#
30-60 seconds rest
Ring Dips x 6 reps each arm
30-60 seconds rest
Ring Rows x 6 reps each arm
30-60 seconds rest

Every 5 minutes, for 25 minutes (5 sets) for times of:
0.5 mile on Rogue Bike
25 Kettlebell Swings 44#
Did a little experiment:
60 rpm 1:20
65 rpm 1:14
70 rpm 1:08
So about a 6 second difference between each 5 rpm. (at least in the 60-70 range)

Banded Hip Stretches

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Great stuff Tim!
1.14 mi dog walk
1.32 mi dog walk
33 Burpees (Yay! Burpees!!)
10 Scap Pulls
10 Pull Ups
4 Chin Ups
10 1.5 Pood KBS
3 Bench Press @ 155 lbs
3 Bench Press @ 175 lbs
9 Bench Press @ 200 lbs
10 Bench Press @ 110 lbs
10 Bench Press @ 110 lbs
10 Bench Press @ 110 lbs
10 Bench Press @ 110 lbs
10 Bench Press @ 110 lbs

143 Push ups (25, 25, 25, 25, 20, 23)

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Warm Up
Crocodile Breathing
Off Knees Quadruped Neck Nods
90/90 Hip Switch
Foot Elevated SL Glute Bridge
Open Half Kneeling Ankle Mob
Heel Sit Quadruped T-Spine Overhead Reach on Roller
Off Knees Quadruped Rock to Squat

3 rounds of Cindy with 3 rounds of Shoulder Mobilization Routine between.
-20 band pull aparts
-10 band dislocates
-Cable Face Pulls x 10 reps 35#
10 pronators

2-3-5-2-3-5-2-3
Double KB Front Squat 35s
Banded Press 2 35# KBs
Pull ups 10, 20, 30#


Rogue Echo Bike x 10 calories
Farmer’s Walk around Shed (2 laps) 53# at side and 35# overhead-Switch for second lap.
3 rounds
9:30

Banded Hip Stretches

That's a lot of push ups Bill!

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Yeah Tim and I feel them!! Awesome work!!
1.66 mi Dog walk
1.32 mi Dog walk
33 Burpees (Yay! Burpees!!)
10 Scap Pull
10 Pull Ups
3 Pull Ups
10 1/5 Pood KBS
3 Deadlifts @ 240 lbs
3 Deadlifts @ 275 lbs
10 Deadlifts @ 305 lbs
8 Deadlifts @ 170 lbs
8 Deadlifts @ 170 lbs
8 Deadlifts @ 170 lbs
8 Deadlifts @ 170 lbs
8 Deadlifts @ 170 lbs

143 Push Ups (25, 25, 25, 25, 20, 23)

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WARM UPS
Supine Breathing: 10
Heel Sit Neck Nods + Turns: 8/4ea
1/2 Kneeling Hip Flexor Mobs: 8ea
Banded Frog Glute Bridge ISO: 4x10s
Heel Sit T-Spine Ext. Rot: 8ea
1/2 Kneeling Ankle Mobs: 10ea
Spiderman Lunge: 4ea
Toe Touch Squat to Stand: 8

A few reps of some of the exercises being completed today.

30 minutes EMOM
1. 10 kettlebell swings 53#
2. 8 Ab Wheel Roll Outs
3. 25 double unders
4. 2 ring muscle ups
5. 10 alternating reverse lunges 35# KB
6. 8 antirotation Pallof press each side
5 rounds

Band Hip Stretches

10 reps at 305. Not too bad brother!