Post Turkey Day WOD

Elliptical  - Random Hill- 12mins @ lvl 17 .73miles

Warm-up 
30sec - Jumping Jacks 
30sec - World's Greatest Stretch
30sec - Squat 
30sec - Reverse Lunge 
30sec - Arnold Press - 20lbs
30sec - Reverse Fly - 20lbs 

---
1 circuit 
2 set - Push-ups- 10ea
2 set - Push Press- 12 x 30lbs 
2 set - Bent Over Row- 12 x 30lbs 

1 circuit 
2 set - DB Romanian Deadlift - 12 x 30lbs
2 set - Reverse Lunges - 20 x 30lbs 
2 set - DB Squats - 12 x 30lbs

1 circuit 
2 set - DB Renegade Row - 12 x 30lbs 
2 set - Roll up - 12reps
2 set - Plank Reach

5 mins core 



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Trave' Land (VCRCC)

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Post Turkey Day WOD

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