10-20-14

(5x) 20 – Walking Lunge w/med ball 15 – Med Ball Sit Up 10 – Wall Ball 200m run Sled Pull (55#/35#)

Just wanted to let everyone know that Jeff is up and walking around. His only injuries where those sustained to his face. He is currently breathing through a tracheotomy and will still require surgery, but is otherwise good. He is in the Murray Medical center so if you are down that way be sure and stop in to see him.

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11.22.21

12-10-8-6-4-2 Dumbbell Bench Press 50/35lbs Dumbell Gorilla Row (R + L = 1rep) 12-10-8-6-4-2 Suitcase Walking Lunges Toes to Bar or 2x Sit-ups

11.18.21

A. Conditioning 20 minute AMRAP 10 Calorie Bike 10 Push Ups 10 Tuck Ups or Wtd Sit-ups 10 Dual KB or DB Bent Over Rows

11.16.21

A. Conditioning 3-5 rounds for time 14 Sumo Squat (Challenge 53/35lbs) 12 Wtd DB Sit Up (Challenge GHD Sit-Ups) 10 Goblet Walking Lunge (Challenge 53/35lbs) 1000/800m Bike