10 Piece Nugget (push/pull)
Warm up 3 rounds 250 m row 7 inch worms 20 Supermans Workout - Do 5 sets of :30 of work and :30 of rest on each station before moving to...
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Councilman, 58, is accused of strangling to death stripper, 20, when she tried to leave their 'toxic' relationship - as horrifying photos show him covered in blood in cuffs
A woman was allegedly strangled in her bed by a city councilman 38 years her senior after she tried to leave the toxic relationship....
‘The Pump Chaser’ back and bis
warm up 3 rounds :25 straight arm lat pull-down (light) :25 pvc pipe shoulder passes 3 rounds :25 Supermans :25 bird dogs 3 rounds :25 db...
‘The Pump Chaser’ Legs
warm up 3 rounds :25 lateral band walk :25 good mornings 3 rounds :25 banded lying jacks on bench :25 squat w/glute activation 3 rounds...
‘The Pump Chaser’ Chest & Tris
warm up 3 rounds :25 shoulder passes :25 alternating chest stretch on wall 3 rounds :25 chest flys on bench (light) :25 bent over flys 3...
Upper body Bosu Beating
Upper body/core workout design moderate to moderate/light weight Warm up 3 rounds :20 shoulder passes :20 pvc behind the head press 3...
‘Heart Rate Heaven’
Warm up 5 rounds 15 Leg curls (start light, increase weight in light increments) 15 good mornings (2 body weight, 3 light db stiff leg...
Understanding Bullying
Understanding Bullying: Definition: Bullying involves repeated aggressive behavior towards someone intended to cause harm, distress, or...
‘Royal Flush’ wk 2
Workout - exhaust one area of the body then move on to the next. 3 rounds :25 shoulder pass throughs :25 super man w/pvc pipe 3 rounds...
‘House of Cardio’ wk 2
Warm up 3 rounds :10 duck walks :10 tow walks 3 rounds :10 side lunge :10 froggers 3 rounds :20 inch worms :20 bird dogs 3 rounds :20...
‘Down the Ladder’ wk 2
Warm up 3 rounds :20 hamstring scoops :20 hip rotations 3 rounds :20 side to side lunge moving :20 bird dogs 3 rounds :20 Frankensteins...
‘Royal Flush’
Workout - exhaust one area of the body then move on to the next. 3 rounds :25 shoulder pass throughs :25 super man w/pvc pipe 3 rounds...
‘House of Cardio’
Warm up 3 rounds :10 duck walks :10 tow walks 3 rounds :10 side lunge :10 froggers 3 rounds :20 inch worms :20 bird dogs 3 rounds :20...
‘Down the Ladder’
Warm up 3 rounds :20 hamstring scoops :20 hip rotations 3 rounds :20 side to side lunge moving :20 bird dogs 3 rounds :20 Frankensteins...
Alleged killer of student Sade Robinson had sex dungeon in his basement with ‘sling, restraints and handcuffs’: police
A sicko accused of killing and dismembering 19-year-old college student Sade Robinson had a sex dungeon in the basement of his Milwaukee...
Back Brigade
Warm up 3 rounds 5 pvc pipe shoulder passes 7 db front raise (very light) 3 rounds 9 db fly on incline bench (light) 11 lat pull downs...
‘Epic Gun Show’
Warm up 3 rounds :25 tricep push down (very light) :25 bicep curls (very light) 3 rounds :25 inch worms :25 Superman 3 rounds :25 high...
Backside Burner I
Warm up 3 rounds :25 bird dogs :25 plank 3 rounds :25 bench glute bridge :25 windmills 3 rounds :25 lunges :25 inchworm w/pull up 3...
Ventilator
Warm up 4 rounds of each exercise :20 work :10 rest, then go to the next exercise - straight arm lat pulldown - bike (light instead of...
‘Rubiks Cube’
Warm up 3 rounds 10 DB skull crusher (very light) 10 superman's 10 bird dogs (view here) 4 rounds 10 DB chest flies 4 inchworms 4 hand...
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