The Dolphin

1. 

   Spokes says:

   May 17, 2024 at 7:29 am

   Friday, May 17th Beatdown
   Q-Spokes

   5 core principles, mission and credo
   warmup-chain breaker, michael phelps, squat and grass grabber

   All exercises with a block

   20xoverhead press
   20xpullover
   20xcurl
   20xrt arm row
   20xlt arm row

   lap around playground-15 dips, monkey bar, 5 pull ups, 10 lat pull

   20xsquat
   20xblock swing
   20xcalf raise
   20x rt side crunch
   20xlt side crunch

   lap around playground-15 dips, monkey bar, 5 pull ups, 10 lat pull

   20xmanmaker
   20xdeadlift
   20xpress
   20xflutterkick
   20xsquirrel

   lap around playground-15 dips, monkey bar, 5 pull ups, 10 lat pull

   20xoverhead press
   20xpullover
   20xcurl
   20xrt arm row
   20xlt arm row

   NOR, COT, 6-Fletcher, announcements & prayer

   Spokes, Fletcher, Grains, Biff, Irish Springs, Carleton and Juice

   Reply

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