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The FAF AFAP Digest

Wed., Oct. 10

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Drylands:

rehab ex, 15 min
standing wrist/forearm curls on machine (Teen Fort showed me these), 30-40 x 3-4 x 15
forearm/tricep exercise attaching rope to machine (basically an overhead tricep press moving the hands/wrists to the sides at the end), 40 x 3 x 25
good mornings, warm up, 80 x 4 x 8
rear delt flys, 55 x 3 x 25
explosive leg press, 190 x 3 x 10
ravers , 30 x 3 x 25
russian twists w/25 lb plate, 3 x 35
captains chair leg raise, 2 x 25
power wheel pike ups, 2 x 15
long arm crunches, 2 x 100
bunny hops over bench, 2 x 25
knee tuck jumps, 2 x 10
altitude drops, 10

30 minutes stretching, foam roller and yoga


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Just hit the gym today. No time to get a recovery swim in at the pool. Wed is a busy carpool day cuz Lil Fort has both soccer and swimming. Ciao!

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