Side swiped(Time)
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12 mins mobility work Roll,stretch,lacrosse ball,tiger tail,PVC,bands Use this time to focus on mobility!!!!
1 mile run
30 Lunges front rack with bar 95/55
50 Weighted step ups 24/20 box 30/20 db/kb front rack
70 Mountain climbers
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5 mins of stretching and 15 ghdsu
Warmup
15 Arm Circles F2B
10 Halo L/R
15 Side Walking Lunge
15 Butt Kicks
3rds
WOD
EMOTM 20 min
2 KB Goblet Squat #53/35
2 Reserve Walking Lunge ea leg
2 Atomic Situps
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400M Run max effort
Rest 3 mins
400M Run max effort
90 Day Personal Trainer Special
$360 for 3 months 2 sessions a week.
$486 for 3 months 3 sessions a week.
Limited slots available so don’t miss out on this amazing deal.
Special Ends April 30, 2013 or when all slots are filled.
For more information contact Retrone Woods at 864-247-2924 or email rw100fitness@gmail.com
Warmup
10 Pass Throughs
10 Halo 5 ea side
10 Side Walking Lunge
10 Hip Rotation 5 ea side
10 Swing Kicks 5 ea side
2 rds
Skill
Med Ball Clean
WOD
AMRAP 20 min
6 Push Press #75/45
9 Med Ball Clean #20/14
12 Box Jump 24″/20″
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20 Get Ups #10 10 ea side
Warmup
Jumprope 5 mins
Couch Stretch 1 min ea side
10 sec hold Butterfly Stretch
10 Hip Rotation ea side
10 Swing Kicks ea side
WOD
4RFT:
800M Run
Rest 90 sec after each 800M
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200 Abs any way
Warmup
Jumprope 7 min
20 Air Circles F2B
15 Hip Rotation
15 Swing Kicks
WOD
10RFT:
5 Burpees
10 KBS
15 Squats
20 Situps
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3-5 min of Stretching
Warmup
Couch Stretch 1 min ea leg
20 Squats Jumps
10 Pass Throughs
10 Halo 5 ea side
10 KBS
2 rds
WOD
5 Deadlift 225/135
10 Bar Facing Burpees
800M Run
5rds
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50 Superman
Warmup
10M Bear Crawl
10M Duck Walk
5 Burpees
3rds
WOD
AMRAP 20 min
15 Knees 2 Elbows
20 Pushups
500M Row
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50 Ball Slams 20/14
** Last Day For This Great Personal Trainer Special**
1 on 1 personal training sessions $75 for 4 sessions and if you and that special person wants to workout together.1 on 2 personal training sessions $120 for 4 sessions. For more information on other deals & specials call Retrone Woods at 864-247-2924. This offer ends February 19, 2013
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