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!

TUESDAY

Warm Up: 12 minutes continual

- kettle circle clean: 6R/ 6L

- kettle hi pull: 8R/ 8L

- kettle halo: 10R/ 10L

Work: Assistance Lower

- Hamstring: single leg RDL OR ham curl: 3 sets/ 12 sets

- Quad: lunge: back foot elevated OR leg extension: 3 sets/ 12 reps

Work: Back: 5 sets on all

- dumbbell row: 4R/ 4L: 75 - 85% of max

- pull up: 8 reps

- cable straight arm lat pull down: 12 reps

Work: Biceps: 4 sets on all

- seated incline dumbbell curl: 8 reps

- wide grip barbell curl: 12 reps

Work: Ab: 3 sets

- knees to elbows: 20 reps

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