Thursday September 1, 2016



Dumbbell Thruster Ladder: Line up dumbbells 10-15-20-25…… up to 65

Have athletes line up, do three reps per weight until they get to a weight in which form diminishes. Dumbbells require a lot more core stability so do not be surprised if you’re lifting a lot less than you would with a barbell.




8 Toes to Bar

8 Dumbbell/Kettlebell Thrusters @ 35

12 Dumbbell/Kettlebell Walking Lunges @ 35


* U.S. Air Force Major Walter David Gray, 38, of Conyers, Georgia, assigned to the 13th Air Support Operations Squadron, based in Fort Carson, Colorado, died on August 8, 2012 from injuries suffered during a suicide bomb attack in Kunar province, Afghanistan. He is survived by his wife Heather, daughters Nyah and Ava, and son Garrett.

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