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FOF 9.10.10

September 10, 2010

Human sacrifice, dogs and cats living together… MASS HYSTERIA!

Tesla Coils produce musical tones by modulating spark output – it’s science.

  “I feel like frickin Geronimo…”  “Why go buy it when you can hunt it?”

WORK: Dynamic/Circuit Upper

  1. Z-Health Warmup
  2. Shoulder Work
  3. Foam roll trouble areas
  4. Jump Rope
  5. Superset:
    • Dynamic Military
    • Chinups
  6. Complex – ARAP in 10 minutes:
    • Dips x 5
    • DB Curls x 5
    • Lateral Raises x 5
    • DB Triceps Extensions x 5
    • Shrugs x 5
    • Renegade Rows x 3 each arm
    • Jump rope x 20

Complex = no rest between exercises or sets.  Go for it balls out for 10 minutes or so, then finish the last set you are on.

Enjoy your FOF!

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