Updated: Oct 21, 2019

Warm up: 500 m Row 2 x : 5 Pullups 10 Pushups 15 Squats

4 Rounds with exceptional form: 20 Thrusters 45/65 (Video with Dumbbells) 20 KB Single Arm Bent Row R 35/55 20 KB Single Arm Bent Row L 35/55 20 Burpees

Cool Down: Resistance Band Stretches Bench/Doorway Shoulder/Chest Stretches Supported Squat Hold

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***Reminder that we are closed tomorrow (Saturday 2/2) because we will be at the #Run4Jennifer. Meet at the Bentonville Community Center at 7 am for a community run. 4 miles out and back. However come do whatever you can! The weather will be amazing! And the company even more so! See you all there!

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Pullups & Deadlifts

Warm up in 2 Parts: Part One Rowing Drills 100 m Arms Only Drill 100 m Reach and Pull Drill 100 m Legs Only Drill 100 m Leg/Arm Arm/Leg Drill Part Two 1:00 Plank 30 Glute Bridges 10 Burpee Complex 1:0