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Weekly Work-Outs


4 minutes:

- Max Reps Thrusters

- Max Reps Pull Ups/Smith bar Rows/Lat Pull Downs

4 minutes:

- Max Reps Push Ups

- Max Reps Sit Ups

4 minutes:

- Max Reps Wall Ball/Ball Slams

- Max Reps Air Squats


15 min of:

- 15 Slider Leg Curls

- 10 Slider Adductors, per leg

- 10 Lunges, per leg


Hearts: Bicycles, per side

Diamonds: Sit Ups

Spades: Push Ups

Clubs: Burpees

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