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Weekly Work-Outs


15 minutes of:

- Farmer Carry down hall way

- 10 Sumo Deadlifts

- 5 Pull Ups OR 15 second Hang

- Farmer Carry back

- 10-20 Push Ups


Warm-Up: Donkey Complex

15 minutes of:

- 10 Lunges, per leg

- 10 Double Crunches

- 10 Bicycles, per side

- 10-20 Slider Leg Curls


Flipping through a deck of cards, perform repetitions of the number on the card, being 2-14 reps (Jack=11, Queen=12, King=13, Ace=14)

Hearts: Thrusters OR Chair Squats

Diamonds: Push Ups OR Elevated Push Ups

Spades: Crunches OR Double Crunches

Clubs: Bicycles, per side

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