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Weekly Work-Outs

"But now we are delivered from the law, that being dead wherein we were held; that we should serve in newness of spirit, and not in the oldness of the letter." Romans 7:6

Monday, November 7, 2022

Warm-Up: Donkey Complex and Leg Swings

16-14-12 X

Alternating Curtsey Lunges, per side

Slider Leg Curls

Alternating Side Lunges, per side

Romanian Deadlifts

Alternating Back Lunges, per leg

Thursday, November 10, 2022

In honor of the 247th Birthday of the U.S. Marine Corps!

247 reps of a combination of:

Jump Rope or Jumping Jacks

Kettlebell Swings or Air Squats

Push Ups or Chest Flyes

Optional Breakdowns:

7 Push Ups plus 4 Rounds:

- 35 High Knees/Jump Rope

- 15 Kettlebell Swings

- 10 Push Ups


7 Push Ups plus 4 Rounds:

- 20 High Knees/Jump Rope

- 20 Kettlebell Swings

- 20 Push Ups

*If you engage in this activity, you do so voluntarily, assuming all risk of potential injury; so please be safe, abide by any health restrictions and ensure approval from your primary physician.*

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