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: 20 minutes

- run: 1/10 mile OR row: 150 meters

- kettle snatch: 8R/ 8L

- kettle goblet squat: 8 reps

- 2 hand over head swing: 8 reps: use same weight as goblet squat

Work: Pull

- dead lift: 5 sets/ 8 reps: keep weight light. No more than 60% of max

Work: Push

- barbell over head press: front or behind: 5 sets/ 8 reps: no more than 60% of max

Work: Assistance

- cable rear delt: l/ R: 3 sets/ 15 reps

- rope: external rotation: 100 reps

- rope: internal rotation: 50 reps

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