Where the locals train

208.726.1959

High performance fitness, training and gym for Ketchum, Sun Valley, the Wood River Valley and beyond. Where the locals train.

H.A.F. has installed an Ultimatum Airborne Mitigation System!

This consists of self-contained Ion dispensing units which kill 99.4% of Sars-Cov2 / Covid 19, plus all pathogens, indoor contaminants and odors.

Be safe, breathe easier!

MONDAY

Warm Up: 10 minutes

- complete required reps every minute for 10 minutes. Remaining time of minute is recovery.

- up/ downs: 4 reps

- kettle snatch: 4R/ 4L

- slam ball: 4 reps

- Work: Pull

- dead lift: 5 sets/ 6 reps: No more than 70% of max

- Work: Push

- barbell over head press: 5 sets/ 6 reps: front or behind: No more than 70% of max

Work: Assistance

- dumbbell rear delt raise: L/ R: 3 sets/ 20 reps

- rope: external rotation: 125 total reps

- rope: internal rotation: 75 total reps

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