Sunday, January 18, 2015

Amazonia: M-L-K W-O-D

For Tuesday, 20th of January 2015



Group 1: March On Selma (24 minutes)

1 mile Hill Interval

6 mile Bike

Group 2: Hearts of Iron (20 minutes)

Trap Raise with dumbbell; 3 Sets of 7 at 15#, 10#, 8#s

http://youtu.be/doIhGsJgt6s

21 Forwards Arm Circles
http://youtu.be/6KPD7Mr7Yjk

Dumbbell Butterfly; 3 sets of 7 at 10#s, 8#s, 5#s

21 backwards Arm Circles

Lat Pull Downs, 3 Sets of 7 at 35#s, 25#s, 15#s

http://youtu.be/1VcmFW5diOU

21 Forwards Arm Circles

Low Chest Pull on Cable Collumn; 3 sets of 7 at 15#, 10#, 5#

http://youtu.be/wWKEjinYUbs?t=45s

21 backwards Arm Circles

Switch: Group 1 complete Hearts of Iron, Group 2 complete March on Selma

You can do this on your own or with the group on Tuesday Morning.





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