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!

FRIDAY

Warm Up: 10 minutes

"Classic Ripper": complete required reps every 2 minutes for 10 minutes. Remaining time of 2 minutes is recovey.

- pull up: 10 reps

- push up: 20 reps

- air squat: 30 reps

Work: "Gun Show" Friday: Suns out guns out

- perform 1 max rep set after sufficient warm up. Use poundage from weeks 1 & 2.

- triceps: dumbbell skull crusher

- biceps: barbell curl

- forearms: barbell wrist curl

Work: Ab

- mermaids: 2 sets/ 20 reps L/ R

- knees to elbows: 50 total reps

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