Another week, let’s see how many come to workout? Still quite a few – about 14.

General Warm Up
“Chan Warm-Up”
8/8 spiderman lunges
10/10 lateral lunges
inchworm + push ups (5, 4, 3, 2, 1)
10/10 windmills
10/10 arm circles (forward/backward)
10/10 arm pretzels
10/10 shoulder rolls (forward/backward)
10/10 wrist circles

Skill and Build Up
Front rack walking lunge
L-hang flutter kicks (I can hang from bar and lift my legs up)
ring rows
dumbbell floor presses
lateral plyo single-leg leaps (2 – 45lb plates stacked; jump on and off)
single-arm farmers carry (25lb kettlebell)

Workout
4 rounds, not for time
50ft front rack walking lunge (15lb db set)
30 L-hang flutter kicks (10 -hang from bar lift legs from ground)
15 ring rows
10 dumbbell floor presses (15lb db set)
10 lateral plyo single-leg leaps (2 – 45lb plates stacked; jump on and off)
100ft/100ft single arm farmers walk (25 lb kettlebell)

Cool Down
1;00/1:00 couch stretch
1:00/1:00 prone pec stretch

Good workout to start the week.

Have a great day and we will see you tomorrow!

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