Dew It Fitness

485 Spencerport Rd
Rochester, NY 14606
585.794.0835

9/14/16

September 13, 2016

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Intermediate

Strength:

Barbell row  – 4 x 10

*Pullups if not present on 9/13 *

Muscular Endurance

5 Rounds:

12 Back squats (5# heavier than on 8/23)

Complete squats in 2 sets

400 Meter run

Mobility:

Super couch stetch

Bow stretch

Cat Cow

Beginner 

Strength:

Barbell row  – 5 x 10

*Pullups if not present on 9/13 *

Muscular Endurance

5 Rounds:

12 Back squats (5# heavier than on 8/23)

Complete squats in 1 set

400 Meter run

Mobility:

Super couch stetch

Bow stretch

Cat Cow

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