Today's View from the Creek

Very busy day today at Ash Creek - started out with
BARF at 0615. Mark O. joined us today, along with Meredith, Chet, and David. Not an easy day in the least:

Started with the Z Health 4 High Pay Offs
Then performed a progressive TRX circuit that included the following (in order):
Round 1

Push Lunge - 10x Press 5x (x3)
Pulls (row) - 20x
Squats - 5x
Single leg DL (using TRX for support) alt 3x each leg
Squats 5x
Lunges - R/L - 10/10
Squats - 5x

Round 2, 3, 4 - added a few things

Push Lunge - 10x Press 5x (x3)
Single Arm Rotations - from lunge R/L 5/5
Tricep Press - 10x
Double Rotations - staggered from lunge 4x each side
Pulls (row) - 20x
Single arm rows - 5/5
Squats - 5x
Single leg DL (using TRX for support) alt 3x each leg
Squats 5x
Lunges - R/L - 10/10
Squats - 5x
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follow this with KB - hip ups
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follow this with deadlift or swing complex -
swing/ 20 yd farmers walk/ power breath (x4)
repeat for 10 cycles (10 minutes)
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follow this with KB - hip ups
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finish with round the world
10 low halo each side
10 curls
10 high halos
10 curls
10 low halos each side
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finish with z