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7/25/2019 Workout Optio
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7/25/2019 Workout Optio
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Deadlift
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nd in 2/ adf gggwkiq21@#*#&%e'''(inute a .!u can !f-
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15 2389vfhasdfjkasdkl;jklas/ll(/2389vfhasdfjkasdkl;jklass
8 Hands.and 2389vfhasdfjkasdkl;jklas/sh(/2389vfhasdfjkasdkl;jklass
1" 2389vfhasdfjkasdkl;jklas/ll(/2389vfhasdfjkasdkl;jklass
Hands.and 2389vfhasdfjkasdkl;jklas/sh(/2389vfhasdfjkasdkl;jklass
12 2389vfhasdfjkasdkl;jklas/ll(/2389vfhasdfjkasdkl;jklass
5 Hands.and 2389vfhasdfjkasdkl;jklas/sh(/2389vfhasdfjkasdkl;jklass
1- 2389vfhasdfjkasdkl;jklas/ll(/2389vfhasdfjkasdkl;jklass+ Hands.and 2389vfhasdfjkasdkl;jklas/sh(/2389vfhasdfjkasdkl;jklass
8 2389vfhasdfjkasdkl;jklas/ll(/2389vfhasdfjkasdkl;jklass
" Hands.and 2389vfhasdfjkasdkl;jklas/sh(/2389vfhasdfjkasdkl;jklass
5 2389vfhasdfjkasdkl;jklas/ll(/2389vfhasdfjkasdkl;jklass
3 Hands.and 2389vfhasdfjkasdkl;jklas/sh(/2389vfhasdfjkasdkl;jklass
" 2389vfhasdfjkasdkl;jklas/ll(/2389vfhasdfjkasdkl;jklass
2 Hands.and 2389vfhasdfjkasdkl;jklas/sh(/2389vfhasdfjkasdkl;jklass
2 2389vfhasdfjkasdkl;jklas/ll(/2389vfhasdfjkasdkl;jklass
1 Hands.and 2389vfhasdfjkasdkl;jklas/sh(/2389vfhasdfjkasdkl;jklass
ive r!und f!r tiadf gggwkiq21@#*#&%e'''(e !f-
sadf gggwkiq21@#*#&!"""/s0l!(/2389vfhasdfjkasdkl;jklass1- Hands.and 2389vfhasdfjkasdkl;jklas/sh(/2389vfhasdfjkasdkl;jklass
!r tiadf gggwkiq21@#*#&%e'''(e-
3- Hands.and 2389vfhasdfjkasdkl;jklas/sh(/2389vfhasdfjkasdkl;jklass
1- 2389vfhasdfjkasdkl;jklas/ll(/2389vfhasdfjkasdkl;jklass
2- Hands.and 2389vfhasdfjkasdkl;jklas/sh(/2389vfhasdfjkasdkl;jklass
2- 2389vfhasdfjkasdkl;jklas/ll(/2389vfhasdfjkasdkl;jklass
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1- Hands.and 2389vfhasdfjkasdkl;jklas/sh(/2389vfhasdfjkasdkl;jklass
3- 2389vfhasdfjkasdkl;jklas/ll(/2389vfhasdfjkasdkl;jklass
!r 0iadf gggwkiq21@#*#&%e'''(e-
1+ Hands.and 2389vfhasdfjkasdkl;jklas/sh(/2389vfhasdfjkasdkl;jklass
1 2389vfhasdfjkasdkl;jklas/ll(/2389vfhasdfjkasdkl;jklas
13 Hands.and 2389vfhasdfjkasdkl;jklas/sh(/2389vfhasdfjkasdkl;jklass3 2389vfhasdfjkasdkl;jklas/ll(/2389vfhasdfjkasdkl;jklass
11 Hands.and 2389vfhasdfjkasdkl;jklas/sh(/2389vfhasdfjkasdkl;jklass
+ 2389vfhasdfjkasdkl;jklas/ll(/2389vfhasdfjkasdkl;jklass
9 Hands.and 2389vfhasdfjkasdkl;jklas/sh(/2389vfhasdfjkasdkl;jklass
2389vfhasdfjkasdkl;jklas/ll(/2389vfhasdfjkasdkl;jklass
Hands.and 2389vfhasdfjkasdkl;jklas/sh(/2389vfhasdfjkasdkl;jklass
9 2389vfhasdfjkasdkl;jklas/ll(/2389vfhasdfjkasdkl;jklass
+ Hands.and 2389vfhasdfjkasdkl;jklas/sh(/2389vfhasdfjkasdkl;jklass
11 2389vfhasdfjkasdkl;jklas/ll(/2389vfhasdfjkasdkl;jklass
3 Hands.and 2389vfhasdfjkasdkl;jklas/sh(/2389vfhasdfjkasdkl;jklass
13 2389vfhasdfjkasdkl;jklas/ll(/2389vfhasdfjkasdkl;jklass
1 Hands.and 2389vfhasdfjkasdkl;jklas/sh(/2389vfhasdfjkasdkl;jklas1+ 2389vfhasdfjkasdkl;jklas/ll(/2389vfhasdfjkasdkl;jklass
!ur r!und f!r tiadf gggwkiq21@#*#&%e'''(e !f-
+ sadf gggwkiq21@#*#&!"""/s0l!(/2389vfhasdfjkasdkl;jklass
+- q/a.s
"8a!n" !r 0iadf gggwkiq21@#*#&%e'''(e-
1-- q/a.s
+ sadf gggwkiq21@#*#&!"""/s0l!(/2389vfhasdfjkasdkl;jklass
+ q/a.s
1- sadf gggwkiq21@#*#&!"""/s0l!(/2389vfhasdfjkasdkl;jklass
+- q/a.s1+ sadf gggwkiq21@#*#&!"""/s0l!(/2389vfhasdfjkasdkl;jklass
2+ q/a.s
2- sadf gggwkiq21@#*#&!"""/s0l!(/2389vfhasdfjkasdkl;jklass
!r tiadf gggwkiq21@#*#&%e'''(e-
+- 2389vfhasdfjkasdkl;jklas/ll(/2389vfhasdfjkasdkl;jklass,
+- Ring i2389vfhasdfjkasdkl;jklass,
"- 2389vfhasdfjkasdkl;jklas/ll(/2389vfhasdfjkasdkl;jklass,
"- Ring i2389vfhasdfjkasdkl;jklass,
3- 2389vfhasdfjkasdkl;jklas/ll(/2389vfhasdfjkasdkl;jklass,
3- Ring i2389vfhasdfjkasdkl;jklass,
2- 2389vfhasdfjkasdkl;jklas/ll(/2389vfhasdfjkasdkl;jklass,2- Ring i2389vfhasdfjkasdkl;jklass,
1- 2389vfhasdfjkasdkl;jklas/ll(/2389vfhasdfjkasdkl;jklass,
1- Ring i2389vfhasdfjkasdkl;jklass
ive r!und f!r tiadf gggwkiq21@#*#&%e'''(e !f-
3- Gl/.!(hasadf gggwkiq21@#*#&!""" si.(/2389vfhasdfjkasdkl;jklass
2+ 7a0k !.!nsions
7/25/2019 Workout Optio
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0en r!und f!r tiadf gggwkiq21@#*#&%e'''(e !f-
12 7/)2389vfhasdfjkasdkl;jklas!!s
12 2389vfhasdfjkasdkl;jklas/ll(/2389vfhasdfjkasdkl;jklass
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dfjkasdkl;jklass
7/25/2019 Workout Optio
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ive r!und f!r tiadf gggwkiq21@#*#&%e'''(e !f-
2 2389vfhasdfjkasdkl;jklasood :!..l!!ll s gggwkiq21@#*#&ings, 2+ )!2389vfhasdfjkasdkl;jklass,
2+ GH i.(/2389vfhasdfjkasdkl;jklass,
2+ 7a0k A.!nsions,
2+ :n!!s .o Alo gggwkiq21@#*#&s6
7/25/2019 Workout Optio
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!r tiadf gggwkiq21@#*#&%e'''(e-
21 Hi2389vfhasdfjkasdkl;jklas7a0k A.!nsions
R/n "-- sadf gggwkiq21@#*#&!"""!.!)s
18 Hi2389vfhasdfjkasdkl;jklas7a0k A.!nsions
R/n "-- sadf gggwkiq21@#*#&!"""!.!)s
1+ Hi2389vfhasdfjkasdkl;jklas7a0k A.!nsions
R/n "-- sadf gggwkiq21@#*#&!"""!.!)s12 Hi2389vfhasdfjkasdkl;jklas7a0k A.!nsions
R/n "-- sadf gggwkiq21@#*#&!"""!.!)s
9 Hi2389vfhasdfjkasdkl;jklas7a0k A.!nsions
R/n "-- sadf gggwkiq21@#*#&!"""!.!)s
5 Hi2389vfhasdfjkasdkl;jklas7a0k A.!nsions
R/n "-- sadf gggwkiq21@#*#&!"""!.!)s
3 Hi2389vfhasdfjkasdkl;jklas7a0k A.!nsions
R/n "-- sadf gggwkiq21@#*#&!"""!.!)s
!r tiadf gggwkiq21@#*#&%e'''(e-
+- Ring i2389vfhasdfjkasdkl;jklass
R/n "-- sadf gggwkiq21@#*#&!"""!.!)s+- 2389vfhasdfjkasdkl;jklas/sh(/2389vfhasdfjkasdkl;jklass
R/n "-- sadf gggwkiq21@#*#&!"""!.!)s
+- Hands.and 2389vfhasdfjkasdkl;jklas/sh(/2389vfhasdfjkasdkl;jklass
R/n "-- sadf gggwkiq21@#*#&!"""!.!)s
!r 0iadf gggwkiq21@#*#&%e'''(e-
1-- q/a.s
1 sadf gggwkiq21@#*#&!"""il! R/n
+- q/a.s
8--sadf gggwkiq21@#*#&!""" R/n
2+ q/a.s
"--sadf gggwkiq21@#*#&!""" R/n
!r tiadf gggwkiq21@#*#&%e'''(e-
+- Ring i2389vfhasdfjkasdkl;jklass
R/n "-- sadf gggwkiq21@#*#&!"""!.!)s
+- 2389vfhasdfjkasdkl;jklas/sh(/2389vfhasdfjkasdkl;jklass
R/n "-- sadf gggwkiq21@#*#&!"""!.!)s
+- Hands.and 2389vfhasdfjkasdkl;jklas/sh(/2389vfhasdfjkasdkl;jklass
R/n "-- sadf gggwkiq21@#*#&!"""!.!)s
7/25/2019 Workout Optio
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"ind." adf gggwkiq21@#*#&%e'''(23)vfhadfkadkl+kla in 2/ adf gggwkiq21@#*#&
+ 2389vfhasdfjkasdkl;jklas/ll(/2389vfhasdfjkasdkl;jklass
1- 2389vfhasdfjkasdkl;jklas/sh(/2389vfhasdfjkasdkl;jklass
1+ q/a.s
"adf gggwkiq21@#*#&%e'''(ar." adf gggwkiq21@#*#&%e'''(23)vfhadfkadkl+kla in
+ Hands.and 2389vfhasdfjkasdkl;jklas/sh(/2389vfhasdfjkasdkl;jklass1- 'n! l!gg!d sq/a.s, al.!)na.ing
1+ 2389vfhasdfjkasdkl;jklas/ll(/2389vfhasdfjkasdkl;jklass
3 r!und f!r tiadf gggwkiq21@#*#&%e'''(e !f-
gggwkiq21@#*#&alking l/ng!, 1-- f.
+- q/a.s
2+ 7a0k !.!nsions
"8505" 3 !und f!r 0iadf gggwkiq21@#*#&%e'''(e-
Hands.and 2389vfhasdfjkasdkl;jklas/sh(/2389vfhasdfjkasdkl;jklass
Ring di2389vfhasdfjkasdkl;jklass2389vfhasdfjkasdkl;jklas/sh(/2389vfhasdfjkasdkl;jklass
ive r!und f!r tiadf gggwkiq21@#*#&%e'''(e !f-
+- q/a.s
3- 2389vfhasdfjkasdkl;jklas/ll(/2389vfhasdfjkasdkl;jklass
1+ Hands.and 2389vfhasdfjkasdkl;jklas/sh(/2389vfhasdfjkasdkl;jklass
!r 0iadf gggwkiq21@#*#&%e'''(e- 211$
2-B 7o /sadf gggwkiq21@#*#&!"""2389vfhasdfjkasdkl;jklass
2389vfhasdfjkasdkl;jklas/ll(/2389vfhasdfjkasdkl;jklass
2389vfhasdfjkasdkl;jklas/sh(/2389vfhasdfjkasdkl;jklass
"ind. !n Ster!id" adf gggwkiq21@#*#&%e'''(23)vfhadfkadkl+kla in 2/ adf gggwk
1+ 2389vfhasdfjkasdkl;jklas/ll(/2389vfhasdfjkasdkl;jklass
3- 2389vfhasdfjkasdkl;jklas/sh(/2389vfhasdfjkasdkl;jklass
"+ q/a.s
!r 0iadf gggwkiq21@#*#&%e'''(e-
gggwkiq21@#*#&alking l/ng! 1-- f.6
21 2389vfhasdfjkasdkl;jklas/ll(/2389vfhasdfjkasdkl;jklass
21 i.(/2389vfhasdfjkasdkl;jklass
gggwkiq21@#*#&alking l/ng! 1-- f.6
18 2389vfhasdfjkasdkl;jklas/ll(/2389vfhasdfjkasdkl;jklass
18 i.(/2389vfhasdfjkasdkl;jklassgggwkiq21@#*#&alking l/ng! 1-- f.6
1+ 2389vfhasdfjkasdkl;jklas/ll(/2389vfhasdfjkasdkl;jklass
1+ i.(/2389vfhasdfjkasdkl;jklass
gggwkiq21@#*#&alking l/ng! 1-- f.6
12 2389vfhasdfjkasdkl;jklas/ll(/2389vfhasdfjkasdkl;jklass
12 i.(/2389vfhasdfjkasdkl;jklass
gggwkiq21@#*#&alking l/ng! 1-- f.6
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9 2389vfhasdfjkasdkl;jklas/ll(/2389vfhasdfjkasdkl;jklass
9 i.(/2389vfhasdfjkasdkl;jklass
gggwkiq21@#*#&alking /ng! 1-- f.6
5 2389vfhasdfjkasdkl;jklas/ll(/2389vfhasdfjkasdkl;jklass
5 i.(/2389vfhasdfjkasdkl;jklass
Seven r!und f!r tiadf gggwkiq21@#*#&%e'''(e !f-1- 'n! l!gg!d sq/a.s, al.!)na.ing,
12 Ring di2389vfhasdfjkasdkl;jklass,
1+ 2389vfhasdfjkasdkl;jklas/ll(/2389vfhasdfjkasdkl;jklass6
7/25/2019 Workout Optio
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e'''(in5 !f-
2/ adf gggwkiq21@#*#&%e'''(in5 !f-
iq21@#*#&%e'''(in5 !f-
7/25/2019 Workout Optio
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1/);$'321 re23)vfhadfkadkl+kla !f the tri23)vfhadfkadkl+klalet-
!adlif.= 1 od gggwkiq21@#*#&!igh.
7!n0h 2389vfhasdfjkasdkl;jklas)!ss= od gggwkiq21@#*#&!igh.
Cl!an= D od gggwkiq21@#*#&!igh.
"r!it 0!tal"
7a0k sq/a., 1 )!2389vfhasdfjkasdkl;jklasho/ld!) 2389vfhasdfjkasdkl;jklas)!ss, 1 )!2389vfhasdfjkasdkl;jklas
!adlif., 1 )!2389vfhasdfjkasdkl;jklas
ho/ld!) 2389vfhasdfjkasdkl;jklas)!ss 1(1(1(1(1 )!2389vfhasdfjkasdkl;jklass
2389vfhasdfjkasdkl;jklas/sh 2389vfhasdfjkasdkl;jklas)!ss 3(3(3(3(3 )!2389vfhasdfjkasdkl;jklass
2389vfhasdfjkasdkl;jklas/sh !)k +(+(+(+(+ )!2389vfhasdfjkasdkl;jklass
6ver. adf gggwkiq21@#*#&%e'''(inute !n the adf gggwkiq21@#*#&%e'''(inute f!r 2/ adf gggwkiq21@
+ na.0h G)i2389vfhasdfjkasdkl;jklas !adlif.
+ 2389vfhasdfjkasdkl;jklaso gggwkiq21@#*#&!) na.0h!s
+ 'v!)h!ad q/a.s
!adf gggwkiq21@#*#&%e'''(23)vfhadfkadkl+klalete a adf gggwkiq21@#*#&%e'''(an. r!und a
9+ 2389vfhasdfjkasdkl;jklaso/nd 4h)/s.!), + )!2389vfhasdfjkasdkl;jklass
9+ 2389vfhasdfjkasdkl;jklaso/nd Hang 2389vfhasdfjkasdkl;jklaso gggwkiq21@#*#&!)0l!ans, )!2389vfhasdfjkasd
9+ 2389vfhasdfjkasdkl;jklaso/nd /sadf gggwkiq21@#*#&!"""o !adlif. High(2389vfhasdfjkasdkl;jklas/ll, 1- )!2
7/25/2019 Workout Optio
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wkiq21@#*#&%eight deteradf gggwkiq21@#*#&%e'''(ined ,. athlete?-
!i,le in 2/ adf gggwkiq21@#*#&%e'''(inute !f-
7/25/2019 Workout Optio
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adf gggwkiq21@#*#&%e'''(23)vfhadfkadkl+kla in 2/ adf gggwkiq21@#*#&%e'''(in5 !f-
9+(2389vfhasdfjkasdkl;jklaso/nd Hang sq/a. 0l!an, 1+ )!2389vfhasdfjkasdkl;jklass
12 Ring di2389vfhasdfjkasdkl;jklass
21 i.(/2389vfhasdfjkasdkl;jklass
' r!und f!r tiadf gggwkiq21@#*#&%e'''(e !f-
2- 2389vfhasdfjkasdkl;jklaso/nd gggwkiq21@#*#&allall, 2+ sho.sgggwkiq21@#*#&alking l/ng!s, 1-- f!!.
1+ foo. Ro2389vfhasdfjkasdkl;jklas! 0lisadf gggwkiq21@#*#&!""", 3 as0!n.s
adf gggwkiq21@#*#&%e'''(an. r!und in 2/ adf gggwkiq21@#*#&%e'''(inute-
5-
7/25/2019 Workout Optio
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;jklaso/nd d/sadf gggwkiq21@#*#&!"""!ll !. gggwkiq21@#*#&!!n .h! l!gs aov! 0)oss!d ankl!s and
vfhasdfjkasdkl;jklasing 2389vfhasdfjkasdkl;jklas/ll(/2389vfhasdfjkasdkl;jklass6 Cosadf gggwkiq21@#*#&!"""i
"""!s o/ )!ak /2389vfhasdfjkasdkl;jklas .h! )!2389vfhasdfjkasdkl;jklass fo) .h! gggwkiq21@#*#&o)ko/. >
do no. s.o2389vfhasdfjkasdkl;jklas .h! )o/nd gggwkiq21@#*#&h!n o/ 0osadf gggwkiq21@#*#&!"""! off .
!"""2389vfhasdfjkasdkl;jklasl!.ion6 2389vfhasdfjkasdkl;jklasos. !.s .o B4o.al R!2389vfhasdfjkasdkl;jklassB, gg
7/25/2019 Workout Optio
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!..ison .h! d/sadf gggwkiq21@#*#&!"""!ll af.!) .hi)d )!2389vfhasdfjkasdkl;jklas
ng off .h! a) o) going .o g)o/nd 0ons.i./.!s .!)sadf gggwkiq21@#*#&!"""ina.ion of a
his gggwkiq21@#*#&ill !nd /2389vfhasdfjkasdkl;jklas !ing
h! a), o/ j/s. 0o/n. .ha. as ano.h!) s!.6
gwkiq21@#*#&! gggwkiq21@#*#&ill ! 0hanging .his .o B4o.al !.sB in .h! f/./)!6
7/25/2019 Workout Optio
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adf gggwkiq21@#*#&%e'''(an. !und a 23)vfhadfkadkl+kla!i,le in 2/ adf gggwkiq21@#*#&
1+ 18+# !adlif.s
12 Ring i2389vfhasdfjkasdkl;jklass
9 o/l!/nd!)s >s/ ./0k j/sadf gggwkiq21@#*#&!"""2389vfhasdfjkasdkl;jklass if no dl /nd!)s?
7/25/2019 Workout Optio
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!ur r!und f!r tiadf gggwkiq21@#*#&%e'''(e !f-
2- 2389vfhasdfjkasdkl;jklaso/nd sadf gggwkiq21@#*#&!"""!di0in! all 0l!ans, 2- )!2389vfhasdfjkasdkl;jklass
1-- f. gggwkiq21@#*#&alking l/ng!
"+ 2389vfhasdfjkasdkl;jklaso/nd 'n! a)sadf gggwkiq21@#*#&!""" d/sadf gggwkiq21@#*#&!"""!ll sna.0
"+ 2389vfhasdfjkasdkl;jklaso/nd 'n! a)sadf gggwkiq21@#*#&!""" d/sadf gggwkiq21@#*#&!"""!ll sna.0
7/25/2019 Workout Optio
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sadf gggwkiq21@#*#&!""", 1- )!2389vfhasdfjkasdkl;jklass
adf gggwkiq21@#*#&!""", 1- )!2389vfhasdfjkasdkl;jklass
7/25/2019 Workout Optio
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"adf gggwkiq21@#*#&%e'''(ur23)vfhadfkadkl+klah" !r 0iadf gggwkiq21@#*#&%e'''(e-
1 sadf gggwkiq21@#*#&!"""il! R/n
1-- 2389vfhasdfjkasdkl;jklas/ll(/2389vfhasdfjkasdkl;jklass
2-- 2389vfhasdfjkasdkl;jklas/sh(/2389vfhasdfjkasdkl;jklass
3-- q/a.s
1 sadf gggwkiq21@#*#&!"""il! R/n
3 r!und f!r tiadf gggwkiq21@#*#&%e'''(e !f-
Ro gggwkiq21@#*#& +-- sadf gggwkiq21@#*#&!"""!.!)s
21 7/)2389vfhasdfjkasdkl;jklas!!s
R/n "-- sadf gggwkiq21@#*#&!"""!.!)s
7/25/2019 Workout Optio
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2/ adf gggwkiq21@#*#&%e'''(in5 adf gggwkiq21@#*#&%e'''(23)vfhadfkadkl+kla
+ sadf gggwkiq21@#*#&!"""o/n.ain 0lisadf gggwkiq21@#*#&!"""!)s
1- d/sadf gggwkiq21@#*#&!"""!ll .h)/s.!)s
1+ sq/a.s
3 !und f!r tiadf gggwkiq21@#*#&%e'''(e-
Ro gggwkiq21@#*#& +--sadf gggwkiq21@#*#&!"""2"B 7o /sadf gggwkiq21@#*#&!"""2389vfhasdfjkasdkl;jklass, 3- R!2389vfhasdfjkasdkl;jklass
++# :!..l!!ll gggwkiq21@#*#&ing, 3- R!2389vfhasdfjkasdkl;jklass
7/25/2019 Workout Optio
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"adf gggwkiq21@#*#&%e'''(ichael" 3 !und f!r 0iadf gggwkiq21@#*#&%e'''(e-
R/n 8-- sadf gggwkiq21@#*#&!"""!.!)s
+- 7a0k A.!nsions
+- i.(/2389vfhasdfjkasdkl;jklass
0hree r!und4 $/3/ and 2/ re23)vfhadfkadkl+kla4 f!r tiadf gggwkiq21@#*#&%e'''(e !f-
o/l!(/nd!)s2389vfhasdfjkasdkl;jklas/sh(/2389vfhasdfjkasdkl;jklass
2389vfhasdfjkasdkl;jklas/ll(/2389vfhasdfjkasdkl;jklass
$/'/3/2/ and 1/ re23)vfhadfkadkl+kla r!und !f-
o/l! /nd!)s
Gl/.!(hasadf gggwkiq21@#*#&!""" si.(/2389vfhasdfjkasdkl;jklass
7a0k !.!nsions
ive r!und f!r tiadf gggwkiq21@#*#&%e'''(e !f-
"-- sadf gggwkiq21@#*#&!"""!.!) R/n
+- q/a.s
3- 7a0k !.!nsions
$ !und f!r 0iadf gggwkiq21@#*#&%e'''(e-
"-- sadf gggwkiq21@#*#&!"""!.!) R/n,
+- q/a.s,
3- 7a0k !.!nsions
7/25/2019 Workout Optio
45/67
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"Belen" 0hree r!und f!r tiadf gggwkiq21@#*#&%e'''(e-
R/n "-- sadf gggwkiq21@#*#&!"""!.!)s
1 2389vfhasdfjkasdkl;jklasood :!..l!!ll F 21 s gggwkiq21@#*#&ings >o) ++ 2389vfhasdfjkasdkl;jklaso/nd d/sad
12 2389vfhasdfjkasdkl;jklas/ll(/2389vfhasdfjkasdkl;jklass
adf gggwkiq21@#*#&%e'''(23)vfhadfkadkl+kla in 2/ adf gggwkiq21@#*#&%e'''(in5 !f-
1-- sadf gggwkiq21@#*#&!""" R/n16+ 2389vfhasdfjkasdkl;jklasood :!..l!!ll s gggwkiq21@#*#&ings, 12 )!2389vfhasdfjkasdkl;jklass
1- 2389vfhasdfjkasdkl;jklas/ll(/2389vfhasdfjkasdkl;jklass
"8ackie" !r 0iadf gggwkiq21@#*#&%e'''(e-
1--- sadf gggwkiq21@#*#&!"""!.!) Ro gggwkiq21@#*#&
"+ 2389vfhasdfjkasdkl;jklaso/nd 4h)/s.!), +- )!2389vfhasdfjkasdkl;jklass
3- 2389vfhasdfjkasdkl;jklas/ll(/2389vfhasdfjkasdkl;jklass
"6va" $ !und f!r 0iadf gggwkiq21@#*#&%e'''(e-
R/n 8-- sadf gggwkiq21@#*#&!"""!.!)s
2 2389vfhasdfjkasdkl;jklasood :!..l!!ll s gggwkiq21@#*#&ing, 3- )!2389vfhasdfjkasdkl;jklass
3- 2389vfhasdfjkasdkl;jklas/ll(/2389vfhasdfjkasdkl;jklass
$/'/3/2/1/ !r 0iadf gggwkiq21@#*#&%e'''(e-
o/l! nd!)s
2389vfhasdfjkasdkl;jklas/sh 2389vfhasdfjkasdkl;jklas)!ss >++3+?
i.(/2389vfhasdfjkasdkl;jklass
$ r!und f!r tiadf gggwkiq21@#*#&%e'''(e-
"-- sadf gggwkiq21@#*#&!""" Ro gggwkiq21@#*#&
1+ gggwkiq21@#*#&all(all
7/)2389vfhasdfjkasdkl;jklas!!s
!adf gggwkiq21@#*#&%e'''(23)vfhadfkadkl+klalete a adf gggwkiq21@#*#&%e'''(an. r!und in1-- sadf gggwkiq21@#*#&!""" R/n,
16+ 2389vfhasdfjkasdkl;jklasood :!..l!!ll s gggwkiq21@#*#&ings, 12 )!2389vfhasdfjkasdkl;jklass,
1- 2389vfhasdfjkasdkl;jklas/ll(/2389vfhasdfjkasdkl;jklass
0hree r!und f!r tiadf gggwkiq21@#*#&%e'''(e !f-
Ro gggwkiq21@#*#& 1--- sadf gggwkiq21@#*#&!"""!.!)s
"+ 2389vfhasdfjkasdkl;jklaso/nd 4h)/s.!), +- )!2389vfhasdfjkasdkl;jklass
3- 2389vfhasdfjkasdkl;jklas/ll(/2389vfhasdfjkasdkl;jklass
0hree r!und f!r tiadf gggwkiq21@#*#&%e'''(e !f-
R/n "-- sadf gggwkiq21@#*#&!"""!.!)s
5+ 2389vfhasdfjkasdkl;jklaso/nd na.0h, 12 )!2389vfhasdfjkasdkl;jklass21 2389vfhasdfjkasdkl;jklas/ll(/2389vfhasdfjkasdkl;jklass
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!ll s gggwkiq21@#*#&ing?
e'''(inute a .!u can !f-
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0hree r!und f!r tiadf gggwkiq21@#*#&%e'''(e-
12 sadf gggwkiq21@#*#&!"""/s0l!(/2389vfhasdfjkasdkl;jklass
3- 7a0k !.!nsions
R/n "-- sadf gggwkiq21@#*#&!"""!.!)s
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"
7/25/2019 Workout Optio
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iq21@#*#&%e'''(inute a .!u can !f-
7/25/2019 Workout Optio
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Seven r!und f!r tiadf gggwkiq21@#*#&%e'''(e !f-
+ l!f. l!gg!d sq/a.s
+ )igh. l!gg!d sq/a.s
1- 2389vfhasdfjkasdkl;jklas/ll(/2389vfhasdfjkasdkl;jklass
1+ 2389vfhasdfjkasdkl;jklas/sh(/2389vfhasdfjkasdkl;jklass
2- i.(/2389vfhasdfjkasdkl;jklass
; r!und f!r tiadf gggwkiq21@#*#&%e'''(e !f-
"+(2389vfhasdfjkasdkl;jklaso/nd a)!ll sna.0h, " )!2389vfhasdfjkasdkl;jklass
'v!)h!ad sq/a., " )!2389vfhasdfjkasdkl;jklass
'v!)h!ad gggwkiq21@#*#&alking l/ng!, " s.!2389vfhasdfjkasdkl;jklass
21 i.(/2389vfhasdfjkasdkl;jklass
!r tiadf gggwkiq21@#*#&%e'''(e-
3- Hands.and 2389vfhasdfjkasdkl;jklas/sh(/2389vfhasdfjkasdkl;jklass
"- 2389vfhasdfjkasdkl;jklas/ll(/2389vfhasdfjkasdkl;jklass
+- :!..l!!ll s gggwkiq21@#*#&ings, 16+ 2389vfhasdfjkasdkl;jklasoods
5- i.(/2389vfhasdfjkasdkl;jklass
- 7/)2389vfhasdfjkasdkl;jklas!!s
!r tiadf gggwkiq21@#*#&%e'''(e-
- 7/)2389vfhasdfjkasdkl;jklas!!s
5- i.(/2389vfhasdfjkasdkl;jklass
+- :!..l!!ll s gggwkiq21@#*#&ings, 16+ 2389vfhasdfjkasdkl;jklasoods
"- 2389vfhasdfjkasdkl;jklas/ll(/2389vfhasdfjkasdkl;jklass
3- Hands.and 2389vfhasdfjkasdkl;jklas/sh(/2389vfhasdfjkasdkl;jklass
!r tiadf gggwkiq21@#*#&%e'''(e-
+- 7o j/sadf gggwkiq21@#*#&!"""2389vfhasdfjkasdkl;jklas, 2" in0h o
+- /sadf gggwkiq21@#*#&!"""2389vfhasdfjkasdkl;jklasing 2389vfhasdfjkasdkl;jklas/ll(/2389vfhasdfjkasdkl;jkla
+- :!..l!!ll s gggwkiq21@#*#&ings, 1 2389vfhasdfjkasdkl;jklasoodgggwkiq21@#*#&alking /ng!, +- s.!2389vfhasdfjkasdkl;jklass
+- :n!!s .o !lo gggwkiq21@#*#&s
+- 2389vfhasdfjkasdkl;jklas/sh 2389vfhasdfjkasdkl;jklas)!ss, "+ 2389vfhasdfjkasdkl;jklaso/nds
+- 7a0k !.!nsions
+- gggwkiq21@#*#&all all sho.s, 2- 2389vfhasdfjkasdkl;jklaso/nd all
+- 7/)2389vfhasdfjkasdkl;jklas!!s
+- o/l! /nd!)s
!r tiadf gggwkiq21@#*#&%e'''(e-
2- in0h 7o j/sadf gggwkiq21@#*#&!"""2389vfhasdfjkasdkl;jklas, +- )!2389vfhasdfjkasdkl;jklass
Ro2389vfhasdfjkasdkl;jklas! 0lisadf gggwkiq21@#*#&!""", + as0!n.s
16+ 2389vfhasdfjkasdkl;jklasood :!..l!!ll s gggwkiq21@#*#&ing, +- )!2389vfhasdfjkasdkl;jklass+- si.(/2389vfhasdfjkasdkl;jklass
"- 2389vfhasdfjkasdkl;jklaso/nd d/sadf gggwkiq21@#*#&!"""!ll Hang 2389vfhasdfjkasdkl;jklaso gggwkiq21@
8-- sadf gggwkiq21@#*#&!"""!.!) R/n
+- 7a0k !.!nsions
!r tiadf gggwkiq21@#*#&%e'''(e-
R/n 8-- sadf gggwkiq21@#*#&!"""!.!)s
7/25/2019 Workout Optio
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"+ l 'n! a)sadf gggwkiq21@#*#&!""" d/sadf gggwkiq21@#*#&!"""!ll sna.0h!s, al.!)na.ing a)sadf gggw
"+ l /sadf gggwkiq21@#*#&!"""!ll sq/a. 0l!ans, 2- )!2389vfhasdfjkasdkl;jklass
1-- i.(/2389vfhasdfjkasdkl;jklass
"+ l /sadf gggwkiq21@#*#&!"""!ll sq/a. 0l!ans, 2- )!2389vfhasdfjkasdkl;jklass
"+ l 'n! a)sadf gggwkiq21@#*#&!""" d/sadf gggwkiq21@#*#&!"""!ll sna.0h!s, al.!)na.ing a)sadf gggw
R/n 8-- sadf gggwkiq21@#*#&!"""!.!)s
!r tiadf gggwkiq21@#*#&%e'''(e-
2+ gggwkiq21@#*#&alking l/ng! s.!2389vfhasdfjkasdkl;jklass
2- 2389vfhasdfjkasdkl;jklas/ll(/2389vfhasdfjkasdkl;jklass
+- 7o j/sadf gggwkiq21@#*#&!"""2389vfhasdfjkasdkl;jklass, 2- in0h o
2- o/l!(/nd!)s
2+ Ring di2389vfhasdfjkasdkl;jklass
2- :n!!s .o !lo gggwkiq21@#*#&s
3- :!..l!!ll s gggwkiq21@#*#&ings, 2 2389vfhasdfjkasdkl;jklasood
3- i.(/2389vfhasdfjkasdkl;jklass
2- Hang sq/a. 0l!ans, 3+ 2389vfhasdfjkasdkl;jklaso/nd d/sadf gggwkiq21@#*#&!"""!lls
2+ 7a0k !.!nsions
3- gggwkiq21@#*#&all all sho.s, 2- 2389vfhasdfjkasdkl;jklaso/nd all3 Ro2389vfhasdfjkasdkl;jklas! 0lisadf gggwkiq21@#*#&!""" as0!n.s
"ight G!ne Cad"
4h)!! )o/nds of=
gggwkiq21@#*#&all(all, 2- 2389vfhasdfjkasdkl;jklaso/nd all, 1- f. .a)g!. >R!2389vfhasdfjkasdkl;jklass?
/sadf gggwkiq21@#*#&!"""o d!adlif. high(2389vfhasdfjkasdkl;jklas/ll, + 2389vfhasdfjkasdkl;jklaso/nds >R!23
7o /sadf gggwkiq21@#*#&!"""2389vfhasdfjkasdkl;jklas, 2-B o >R!2389vfhasdfjkasdkl;jklass?
2389vfhasdfjkasdkl;jklas/sh(2389vfhasdfjkasdkl;jklas)!ss, + 2389vfhasdfjkasdkl;jklaso/nds >R!2389vfhasdfjkasdkl;j
Ro gggwkiq21@#*#& >Calo)i!s?
!r 0iadf gggwkiq21@#*#&%e'''(e-
8--sadf gggwkiq21@#*#&!""" )o gggwkiq21@#*#&3- 4h)/s.!)s 9+#sadf gggwkiq21@#*#&!""" 5+# gggwkiq21@#*#&
3- Ring i2389vfhasdfjkasdkl;jklass
8--sadf gggwkiq21@#*#&!""" Ro gggwkiq21@#*#&
3- Hang 2389vfhasdfjkasdkl;jklaso gggwkiq21@#*#&!) Cl!ans .o a 2389vfhasdfjkasdkl;jklas/sh !)k 9+#sadf gggw
3- 7o /sadf gggwkiq21@#*#&!"""2389vfhasdfjkasdkl;jklass
8--sadf gggwkiq21@#*#&!""" Ro gggwkiq21@#*#&
3- :7 gggwkiq21@#*#&ings
3- 7/)2389vfhasdfjkasdkl;jklas!!s
3 !und f!r 0iadf gggwkiq21@#*#&%e'''(e-
21 :n!!s .o !lo gggwkiq21@#*#&s,
1 12 2389vfhasdfjkasdkl;jklasood :!..l!!ll s gggwkiq21@#*#&ing, 21 )!2389vfhasdfjkasdkl;jklass,21 2389vfhasdfjkasdkl;jklas/sh(/2389vfhasdfjkasdkl;jklass,
1+ foo. Ro2389vfhasdfjkasdkl;jklas! 0lisadf gggwkiq21@#*#&!""", 3 as0!n.s,
2- in0h 7o j/sadf gggwkiq21@#*#&!"""2389vfhasdfjkasdkl;jklas, 21 )!2389vfhasdfjkasdkl;jklass,
21 7a0k !.!nsion,
gggwkiq21@#*#&alking l/ng!, 1+- f.
!r 0iadf gggwkiq21@#*#&%e'''(e-
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+ 2389vfhasdfjkasdkl;jklas/sh(/2389vfhasdfjkasdkl;jklass,
9+ 2389vfhasdfjkasdkl;jklaso/nd /sadf gggwkiq21@#*#&!"""o(d!adlif. high(2389vfhasdfjkasdkl;jklas/ll, +- )!23
+- Ring i2389vfhasdfjkasdkl;jklass,
"+ 2389vfhasdfjkasdkl;jklaso/nd gggwkiq21@#*#&!igh.!d 2389vfhasdfjkasdkl;jklas/ll(/2389vfhasdfjkasdkl;jklass,
2+ Hands.and 2389vfhasdfjkasdkl;jklas/sh(/2389vfhasdfjkasdkl;jklass
!r 0iadf gggwkiq21@#*#&%e'''(e-"- q/a.
R/n "--sadf gggwkiq21@#*#&!"""
2- +l 2389vfhasdfjkasdkl;jklas/sh 2389vfhasdfjkasdkl;jklas)!ss
1- 7/)2389vfhasdfjkasdkl;jklas!!s
R/n 8--sadf gggwkiq21@#*#&!"""
1- 7/)2389vfhasdfjkasdkl;jklas!ss
2- +l 2389vfhasdfjkasdkl;jklas/sh 2389vfhasdfjkasdkl;jklas)!ss
R/n "--sadf gggwkiq21@#*#&!"""
"- q/a.
1/44)4;44$4'434241 re23)vfhadfkadkl+kla f!r tiadf gggwkiq21@#*#&%e'''(e
4h)/s.!)s 9+5+GH i.(/2389vfhasdfjkasdkl;jklass
Gol!. q/a. +33+
7/)2389vfhasdfjkasdkl;jklas!!s
!adlif. 13+9+
Ring 2389vfhasdfjkasdkl;jklas/sh(/2389vfhasdfjkasdkl;jklass
uarter G!ne Cad
ive r!und f!r t!tal re23)vfhadfkadkl+kla !f-
13+ 2389vfhasdfjkasdkl;jklaso/nd 4h)/s.!), 1+ s!0onds
R!s. "+ !0onds
+- 2389vfhasdfjkasdkl;jklaso/nd gggwkiq21@#*#&!igh.!d 2389vfhasdfjkasdkl;jklas/ll(/2389vfhasdfjkasdkl;jklas, 1
R!s. "+ !0onds7/)2389vfhasdfjkasdkl;jklas!!s, 1+ s!0onds
R!s. "+ s!0onds
7/25/2019 Workout Optio
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) 0l!an, +- )!2389vfhasdfjkasdkl;jklass
7/25/2019 Workout Optio
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*#&!"""s, 2- )!2389vfhasdfjkasdkl;jklass
*#&!"""s, 2- )!2389vfhasdfjkasdkl;jklass
fjkasdkl;jklass?
*#&!""" 5+# gggwkiq21@#*#&
7/25/2019 Workout Optio
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dfjkasdkl;jklass,
9vfhasdfjkasdkl;jklass,
s
7/25/2019 Workout Optio
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!adf gggwkiq21@#*#&%e'''(23)vfhadfkadkl+klalete a adf gggwkiq21@#*#&%e'''(an. r!und in
R/n "-- sadf gggwkiq21@#*#&!"""!.!)s
1- (2389vfhasdfjkasdkl;jklas/ll(/2389vfhasdfjkasdkl;jklass
1+ Hi2389vfhasdfjkasdkl;jklas A.!nsion
2- :n!! .o Alo gggwkiq21@#*#&s
7/25/2019 Workout Optio
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gggwkiq21@#*#&%e'''(inute a .!u can !f-
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ive r!und f!r tiadf gggwkiq21@#*#&%e'''(e !f-
13+ 2389vfhasdfjkasdkl;jklaso/nd !adlif. 1+ )!2389vfhasdfjkasdkl;jklass
13+ 2389vfhasdfjkasdkl;jklaso/nd Hang 2389vfhasdfjkasdkl;jklaso gggwkiq21@#*#&!) 0l!an 12 )!2389vfhasdfjka
13+ 2389vfhasdfjkasdkl;jklaso/nd
7/25/2019 Workout Optio
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4his 0o/n.s as on! s!.=
16 2389vfhasdfjkasdkl;jklaso gggwkiq21@#*#&!) Cl!an
26
7/25/2019 Workout Optio
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0hree r!und f!r tiadf gggwkiq21@#*#&%e'''(e !f-
22+ !adlif., 1+ )!2389vfhasdfjkasdkl;jklass
1+ Hands.and 2389vfhasdfjkasdkl;jklas/sh(/2389vfhasdfjkasdkl;jklass
1+ 2389vfhasdfjkasdkl;jklas/ll(/2389vfhasdfjkasdkl;jklass
9+ 2389vfhasdfjkasdkl;jklaso/nd 4h)/s.!), 1+ )!2389vfhasdfjkasdkl;jklass
7/25/2019 Workout Optio
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!r 0iadf gggwkiq21@#*#&%e'''(e-
1- GH i.(/2389vfhasdfjkasdkl;jklass,
1- Hi2389vfhasdfjkasdkl;jklas & 7a0k A.!nsions,
9+ 2389vfhasdfjkasdkl;jklaso/nd 4h)/s.!)s, 3- )!2389vfhasdfjkasdkl;jklass,
+- 2389vfhasdfjkasdkl;jklas/ll(/2389vfhasdfjkasdkl;jklass,
3- GH i.(/2389vfhasdfjkasdkl;jklass,3- Hi2389vfhasdfjkasdkl;jklas & 7a0k A.!nsions,
9+ 2389vfhasdfjkasdkl;jklaso/nd 4h)/s.!)s, 2- )!2389vfhasdfjkasdkl;jklass,
3+ 2389vfhasdfjkasdkl;jklas/ll(/2389vfhasdfjkasdkl;jklass,
+- GH i.(/2389vfhasdfjkasdkl;jklass,
+- Hi2389vfhasdfjkasdkl;jklas & 7a0k A.!nsions,
9+ 2389vfhasdfjkasdkl;jklaso/nd 4h)/s.!)s, 1- )!2389vfhasdfjkasdkl;jklass,
2- 2389vfhasdfjkasdkl;jklas/ll(/2389vfhasdfjkasdkl;jklass
7/25/2019 Workout Optio
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"ngie" !r 0iadf gggwkiq21@#*#&%e'''(e-
1-- 2389vfhasdfjkasdkl;jklas/ll(/2389vfhasdfjkasdkl;jklass
1-- 2389vfhasdfjkasdkl;jklas/sh(/2389vfhasdfjkasdkl;jklass
1-- i.(/2389vfhasdfjkasdkl;jklass
1-- q/a.s
"Car,ara" $ !und f!r 0iadf gggwkiq21@#*#&%e'''(e-2- 2389vfhasdfjkasdkl;jklas/ll(/2389vfhasdfjkasdkl;jklass
3- 2389vfhasdfjkasdkl;jklas/sh(/2389vfhasdfjkasdkl;jklass
"- i.(/2389vfhasdfjkasdkl;jklass
+- q/a.s
$/'/3/2/1/ re23)vfhadfkadkl+kla r!und !f-
2389vfhasdfjkasdkl;jklas/ll(/2389vfhasdfjkasdkl;jklass
o/l! /nd!)s
Gl/.! Hasadf gggwkiq21@#*#&!""" i.(/2389vfhasdfjkasdkl;jklass
7a0k A.!nsions
!adf gggwkiq21@#*#&%e'''(23)vfhadfkadkl+klalete a adf gggwkiq21@#*#&%e'''(an. r!u1- 2389vfhasdfjkasdkl;jklas/ll(/2389vfhasdfjkasdkl;jklass
Hands.and 2389vfhasdfjkasdkl;jklas/sh(/2389vfhasdfjkasdkl;jklass
Ro2389vfhasdfjkasdkl;jklas! 0lisadf gggwkiq21@#*#&!""", 1+ f.
Ring i2389vfhasdfjkasdkl;jklass
!adf gggwkiq21@#*#&%e'''(23)vfhadfkadkl+klalete a adf gggwkiq21@#*#&%e'''(an. r!u
gggwkiq21@#*#&alking /ng!, 12 s.!2389vfhasdfjkasdkl;jklass,
1+ Gl/.!(Hasadf gggwkiq21@#*#&!""" i.(/2389vfhasdfjkasdkl;jklass,
1+ Hi2389vfhasdfjkasdkl;jklas A.!nsions,
+ sadf gggwkiq21@#*#&!"""/s0l!(/2389vfhasdfjkasdkl;jklass6
7/25/2019 Workout Optio
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d a .!u can in t gggwkiq21@#*#&%ent. adf gggwkiq21@#*#&%e'''(inute !f-
d in 3/ adf gggwkiq21@#*#&%e'''(inute a .!u can !f-
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!r tiadf gggwkiq21@#*#&%e'''(e-
+ 2389vfhasdfjkasdkl;jklas/sh(/2389vfhasdfjkasdkl;jklass,
9+ 2389vfhasdfjkasdkl;jklaso/nd /sadf gggwkiq21@#*#&!"""o(d!adlif. high(2389vfhasdfjkasdkl;jklas/ll, +-
+- Ring i2389vfhasdfjkasdkl;jklass,
"+ 2389vfhasdfjkasdkl;jklaso/nd gggwkiq21@#*#&!igh.!d 2389vfhasdfjkasdkl;jklas/ll(/2389vfhasdfjkasdkl;jkl
2+ Hands.and 2389vfhasdfjkasdkl;jklas/sh(/2389vfhasdfjkasdkl;jklass6
7/25/2019 Workout Optio
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)!2389vfhasdfjkasdkl;jklass,
ss, 3- )!2389vfhasdfjkasdkl;jklass,
7/25/2019 Workout Optio
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3 r!und f!r tiadf gggwkiq21@#*#&%e'''(e !f-
R/n 8-- sadf gggwkiq21@#*#&!"""!.!)s,
16+ 2389vfhasdfjkasdkl;jklasood :!..l!!ll s gggwkiq21@#*#&ing, 21 )!2389vfhasdfjkasdkl;jklass,
9+ 2389vfhasdfjkasdkl;jklaso/nd 4h)/s.!), 21 )!2389vfhasdfjkasdkl;jklass,
21 2389vfhasdfjkasdkl;jklas/ll(/2389vfhasdfjkasdkl;jklass6
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