Dew It Fitness

485 Spencerport Rd
Rochester, NY 14606
585.794.0835

4/2/19

April 01, 2019

Intermediate

Strength:

Find your front squat one-rep or three-rep max!

Metabolic Conditioning:

6 Rounds –

8 Pull-ups

12 Thrusters

15 Sit-ups

Mobility:

Pidgeon x 90 sec / side

Miley stretch x 90 sec

Beginner

Strength:

Find your goblet squat five-rep max or seven-rep max!

Metabolic Conditioning:

6 Rounds –

8 Inverted rows

8 Dumbbell thrusters

12 Crunches

Mobility:

Pidgeon x 90 sec / side

Miley stretch x 90 sec

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