Thursday 01.10.2019

Free Week Day 4

Artis Barbell

5am & 430pm

Cross-Training

5am, 6am, Noon, 430pm and 530pm


Go to: https://www.firstgiving.com/team/384005 to donate to Hayden's Heroes team. Heidi and Mark Sommer's son Hayden will be raising money for Special Olympics Nebraska. We are asking everyone to donate and sign up for the Polar Plunge this year on Feb. 9th! We will make an event page and have more info to come!

DB Fly to DB Bench Press x8

KB Side Standing Crunch x8 (each side)

EZ Bar Curls x8

Barbell RDLs x8

In place lateral lunges x8(each side holding a DB or KB in goblet)

8 rounds For quality


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