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FRIDAY: 9-Minute RONIN

15m

Up Next in 50/10 hard

  • MONDAY: 9-Minute YODA

    Semi-hard. Full Body Strength Training.

    Warm Up- Low Knee March

    9-minute Circuit (starts 03:55)
    Contra Press: chest, shoulders, triceps, core, hip flexors, adductors
    Let Me Ups: lats, read delts, biceps, forearms, glutes, abs, hamstrings
    Iron Mikes: quads, glutes, hamstrings, calves, spinal ...

  • MONDAY: 9-Minute TUMBLEWEED

    Moderate. No Equipment. Full Body.

    (Starts 06:07)
    Side Lying Warm Up

    Double Kneeling to Squat: Glutes, hamstrings, quads, spinal erectors, obliques, shin muscles, rear delts, triceps, forearms

    Parallel Leg Crunch: abs, hips flexors, serratus, shoulders, quads, shin muscles

    Squat Wheel (low): ...

  • BERRY

    Warm Up 60s Jumping Jacks

    3 Rounds
    Bent Leg Crunch
    High Drop
    Squat Thrust

    Cool Down- Hip and Spine Stretch

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