865 Whitney Dr. , Lapeer , Michigan 48446

Home Workout 9-21-2021

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Tuesday 9-21-2021

Warm Up

3 Rounds:
10 Big Arm Circles (Forward/Backward)
10 Lunge Elbow to the Floor (Total)
10 Upward Dog to Downward Dog Transitions

Raiders of the Lost Ark Bodyweight

2 sets
15 Chair Dips
50' Walking Lunge
30 Alternating Box/Chair Step Ups (Total)
50' Walking Lunge
30 Alternating Box/Chair Step Ups (Total)
50' Walking Lunge
15 Chair Dips
-Rest 3:00 between sets-

*BACKPACK OPTION:
2 sets
15 Backpack Push Ups
50' Backpack Walking Lunge
30 Alternating Backpack Box Step Ups (Total)
50' Backpack Walking Lunge
30 Alternating Backpack Box Step Ups (Total)
50' Backpack Walking Lunge
15 Backpack Push Ups
-Rest 3:00 between sets-
**All with a 20/14# Backpack/vest

Raiders of the Lost Ark Minimal

2 sets
10 Double Dumbbell Bent Over Rows (50s/35s)
25’ Handstand walk
25 Double Dumbbell Deadlifts (50s/35s)
25’ Handstand walk
25 Double Dumbbell Deadlifts (50s/35s)
25’ Handstand walk
10 Double Dumbbell Bent Over Rows (50s/35s)
-Rest 3:00 between sets-

Accessory

3 Rounds:
10 Downward Dog to Upward Dog Transitions
10/10 Windmills
10/10 Bulgarian Split Squats

Bonus Stretching

1:00 Alternating Calf Stretch
2:00 Couch Stretch (Each Side)


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