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Tuesday, February 15, 2011

hello warm weather!

“You weren’t an accident. You weren’t mass produced. You aren’t an assembly-line product. You were deliberately planned, specifically gifted, and lovingly positioned on the earth by the Master Craftsman.”
-Max Lucado 

I am so excited to get us outside and be in the fresh air, we have been cooped up all winter long and it's time to try to catch an outdoor workout.  Since we have not been running much, this will be a challenge, so, be ready!
Today's Workout!

Warm Up

Run the club 3 times, meet at the side, sprints, 15 sets

35 Renegade Rows
 Farmers Walk down side of club
35 dumbell clean and press
 Farmers Walk
35 DU’s if you don't do double unders, sub 75 tuck jumps!
  Farmers Walk
35 Wall Balls
Farmers Walk
Weight for Farmers Walk...HEAVY dumbells
(HEAVY means hands hurting, fingers feel like they are about to fall off, forearms on fire and about to explode, eyes popping out)got it?
Renegade Row –dumbells in hand push up, then row right and left, push up, row right then left
Sub for DU’s – 75 tuck jumps or 140 single unders

check out this video for the last part we will be working on, its basically a 'monkey' pushup, tuck jump, lean back into a crab and do 10 leg kicks~ go to minute 3:40 to get to the exercise description.

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