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[Bill Hoogsteden]

1.19 mi dog walk
1.52 mi dog walk
50 Burpees (Yay! Burpees!!)
10 Scap Pulls
10 Pull Ups
8 Chin Ups
10 1.5 Pood KBS

5 Bench Press @ 160 lbs
3 Bench Press @ 185 lbs
10 Bench Press @ 205 lbs
10 Bench Press @ 120 lbs
10 Bench Press @ 120 lbs
10 Bench Press @ 120 lbs
10 Bench Press @ 120 lbs
10 Bench Press @ 120 lbs

[Tim Babcock]

Bill-That thruster workout looks brutal.

Yesterday 2/24/21
3 problems
5 KB Windmills each arm 35#
10 second 2-finger hang
10 pronators each arm
3 rounds

Hangboard Ladder Training (Rock Prodigy Forge)
Week 4, Workout 2 Every 60 seconds
1. half crimp on "Variable Depth Edge Rail": 3 sets of 3-6-9-12 +15#
2. Small 2 finger (RPTC): 3 sets of 3-6-9-12 -15#
3. Full Crimp 3 sets of 3-6-9-12 -30#

Worked in:
Ab Wheel Roll Outs 5 sets of 5 reps
deep squat holds

Today 2/25/21
5 Goblet Squat/5 Bulgarian Goat Bag Swings 25, 30, 40#
Strict Pronated 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

2-3-5-2-3-5-2-3
Goblet Squats 60, 60, 70#
One Armed Floor Press 62, 62, 70#
Inverted TRX Rows +50# Sandbag

Rogue Echo Bike
Reverse Tabata Protocol
(10s Work + 20s Rest) x 8 Reps
35 calories

Banded Hip Stretches
4 sets of 15 Reverse Hypers 210#
5 ring muscle ups