Warm up 3 rounds 10 leg curls 10 db stiff leg deadlifts (very light) 3 rounds 10 bicep curls (very light) 10 lat pull downs (very light)...

Warm up 3 rounds 25 m toe walk 25 m duck walk 3 rounds 10 m side lunges 10 m soldier kicks 3 rounds 25 m sled push 25 m butt kick 25 m...

Warm up 2 rounds 10 good mornings 25 m toe walk 10 bird dogs 25 m duck walk 10 windmills 25 m lunge 10 spiderman lunges 25 m shuffle 10...

Warm up 3 rounds 10 m lateral band walk 10 good morning 3 rounds 3 inchworms 6 Spider-Man planks 3 rounds 25 m high knees 10 stationary...

New details emerge on the Carlee Russell situation. I always post these stories to raise awareness. I always want to know exactly how and...

Warm up 3 rounds 5 pvc pipe shoulder passes 7 fb front raise (very light) 3 rounds 9 db fly on incline bench (light) 11 lat pull downs...

Warm up 3 rounds 25 m toe walk 25 m duck walk 3 rounds 10 m side lunges 10 m soldier kicks 3 rounds 25 m sled push 25 m butt kick 25 m...

Warm up 2 rounds 10 good mornings 25 m toe walk 10 bird dogs 25 m duck walk 10 windmills 25 m lunge 10 spiderman lunges 25 m shuffle 10...

Warm up 3 rounds 10 m lateral band walk 10 good morning 3 rounds 3 inchworms 6 Spider-Man planks 3 rounds 25 m high knees 10 stationary...

“Carlee Russell safe at home 2 days after claiming to see child on I-459 and vanishing” Carlee Russell, missing just over 48 hours,...

“Houston woman has been detained in Dubai for 2 months, charged with screaming in public” Houston Truck driver and IG influence Tierra...

“An Alabama woman has not been heard from since calling 911 and her family to say she was stopping on the interstate after seeing a young...

Options 5k for time 5k run 5k walk Online Self Defense Course

warm up 8:00 Amrap 12 good mornings 12 shoulder taps 12 side lunges (stationary) 12 db bent over row (very light) 12 squat pulses 12 leg...

Warm up 3 rounds 10 m duck walk 10 m toe walk 3 rounds 10 m spiderman lunge 10 m Frankenstein 3 rounds 10 m high knees 10 m backwards...

Warm up 4 rounds :25 hamstring scoops :25 pvc pipe shoulder passes :25 side lunges :25 Superman :25 bird dog :25 bicep curls :25 tricep...

"The shopper who was fatally shot inside a Lauderdale Lakes Walmart on Tuesday was a Good Samaritan who intervened in a physical fight...

“Nurse practitioner Carl Markley, 44, was arrested and charged with human trafficking, pimping and prostitution Monday after being...

Warm up 3 rounds 10 m duck walk 10 m toe walk 3 rounds 10 m side lunge 10 m soldier kicks 3 rounds 10 m inchworm 10 m lunge 3 rounds 25 m...

Warm up 3 rounds 25 m lateral band walk 10 staggered 25 m lateral band walk 10 staggered 3 rounds 25 m monster band walk 4 inch works 25...