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Keifer

Member
  • Posts

    685
  • Joined

  • Last visited

About Keifer

  • Rank
    Newbie
    Newbie
  • Birthday December 25

Character Details

  • Location
    Florida
  • Class
    warrior
  1. Ladder 3 rung -24 kg (Total 6 per exercise ,Rungs "1,2,3") DB KB Presses DB KB Squats DB KB Rows Normal Ring Pull Ups 2x3 24 kg DB KB Floor Press 2x15,12 32 kg DB Suit Case Deadlift 2x6 AB Wheel 2x6 24 kg KB Around the World (waist) 2x6
  2. 5 min walk 20 min jog 5 min walk Sit Ups 2x15,10 HR Push Ups 2x10
  3. Speed Rope Ladder 3 rung -24 kg (Total 6 per exercise ,Rungs "1,2,3") DB KB Presses DB KB Squats DB KB Rows Normal Ring Pull Ups 2x3 24 kg DB KB Floor Press 2x15,10 32 kg DB Suit Case Deadlift 2x6 AB Wheel 2x6 24 kg KB Around the World (waist) 2x6
  4. Ladder 3 rung -24 kg (Total 6 per exercise ,Rungs "1,2,3") DB KB Presses DB KB Squats DB KB Rows Normal Ring Pull Ups 2x3 24 kg DB KB Floor Press 2x15,10 32 kg DB Suit Case Deadlift 2x6 AB Wheel 2x5 24 kg KB Around the World (waist) 2x6
  5. Ladder 3 rung -24 kg (Total 6 per exercise ,Rungs "1,2,3") DB KB Presses DB KB Squats DB KB Rows Normal 24 kg DB KB Floor Press 2x15,10 32 kg DB Suit Case Deadlift 2x5 AB Wheel 2x5 24 kg KB Around the World (waist) 2x5
  6. Speed Rope warm up Ladder 3 rung -24 kg (Total 6 per exercise ,Rungs "1,2,3") DB KB Presses DB KB Squats DB KB Rows Normal 24 kg DB KB Floor Press 2x15 32 kg DB Suit Case Deadlift 2x5 AB Wheel 2x5 24 kg KB Around the World (waist) 2x5
  7. 8/30 10 min walk 20 min jog 10 min walk
  8. Speed Rope warm up Ladder 3 rung -24 kg (Total 6 per exercise ,Rungs "1,2,3") DB KB Presses DB KB Squats DB KB Rows Normal 24 kg DB KB Floor Press 2x15,10 24 kh KB Around the World (waist) 2x10
  9. Speed Rope warm up Ladder 3 rung -24 kg (Total 6 per exercise ,Rungs "1,2,3") DB KB Presses DB KB Squats DB KB Rows Normal 24 kg DB KB Floor Press 2x15,10 Ab Wheel 2x5
  10. Ladder 3 rung -24 kg (Total 6 per exercise ,Rungs "1,2,3") DB KB Presses DB KB Squats DB KB Rows Normal 24 kg DB KB Floor Press 2x15,10
  11. It was hot today. Made it about 15 mins! Lol 10 min walk 15 min jog 15 min walk
  12. Speed Rope warm up Ladder 3 rung -24 kg (Total 6 per exercise ,Rungs "1,2,3") DB KB Presses DB KB Squats DB KB Rows Normal 24 kg DB KB Floor Press 2x15,10
  13. Speed Rope warm up Ladder 3 rung -24 kg (Total 6 per exercise ,Rungs "1,2,3") DB KB Presses DB KB Squats DB KB Rows Normal 24 kg DB KB Floor Press 2x15,10
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