Where the locals train

251 Northwood Way Ketchum, ID 83340

208.726.1959

hafpurchasing@gmail.com

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

September 28, 2018 / Kevin Mora

09/28/18: FRIDAY

Warm Up: 10 minutes

- complete required reps every minute for 10 minutes.

- remaining time of minute is recovery.

- get up: 1R/ 1L

- push ups: 10 reps

Work: 100’s: 20 minutes

- complete reps every minute for 10 minutes

- remaining time of minute is recovery.

- 10 minutes: kettle double clean & press: W: 12 - 18 lbs M: 25 - 35 lbs/ kettle over head swing: W: 25 - 35 lbs M: 44 - 53 lbs/ 5 reps of each

- 10 minutes: box jump: 20 - 30” / trx body weight row: 5 reps of each

Work: 5 sets/ 12 reps on ALL

- super set each pairing

- triceps: dip (body weight OR bench) / cable push down

- biceps: trx suspension curl/ seated incline dumbbell curl

- forearms: dumbbell wrist curl/ reverse cable curl

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