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ENJOY YOUR TRAINING!
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LILI DUDA CUSTOM PROGRAM

Hey there Lili!  Here’s your CUSTOM TRAINING PROGRAM.  All you have to do is give commitment and a wee bit ‘o courage. Talk with your coach and the community to keep moving forward and making tremendous progress. 

DAY 1

ROWING

5 MINUTES OF ROWING ON ROW MACHINE

STANDARD PUSH-UPS

START THIS ON YOUR KNEES UNTIL YOU CAN DO ALL REPS LISTED

1 ROUND OF 15 REP

DAY 2

ROWING

5 MINUTES OF ROWING ON ROW MACHINE

SUPERMAN ROCKS

1 ROUND 30 SECONDS

HOLLOW ROCKS

1 ROUND OF 30 SECONDS

DAY 3

ROWING

5 MINUTES OF ROWING ON ROW MACHINE

SQUATS

1 ROUND OF 15 REPS

DAY 4

ROWING

5 MINUTES OF ROWING ON ROW MACHINE

TABLE BRIDGE PUSH-UP HOLDS WITH FEET MARCHING

1 ROUND OF 30 SECONDS

DAY 5

ROWING

5 MINUTES OF ROWING ON ROW MACHINE

HOLLOW ROCKS

1 ROUND OF 30 SECONDS

SUPERMAN ROCKS

1 ROUND 30 SECONDS

GAMEPLAN CONTINUED