ride or die squirrels crunch workout

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So this morning I jumped out my tree. Ready to get all my might workout in for today. Like always I had 3 fearless beast in my way. Fighting left and right putting on my workout super suit. The ADHD one got me. "Squirrel" Yea you heard me a adhd Dog. He of the rocker he cool he's not hea all squirrel. So there I was bite mark in my Heal. But determine and all there I was I had to get to my protein shake. There was right before my eyes 1stphorm super drink.
 





Well it was leg workout today. I am not gone lie it wa hard.  All sets are 30secs . With 20 secs rest.  
Warm up 10 mins  ( 30 secs each)
* Stand up stretch
* Plank rotations L/R
* side plank rotation L/R
* knee jump
* walking toe stretches
* Toe Jumps
* Limb extensions L/R
* Rear extensions 
* Back extensions 
* Plank knee in L/R
* Heal Tap
* explosive push-ups
*rest

https://youtu.be/ZvpwdRIZqAk
Workout squirrel killer bumbells 30 secs/20secs rest

* Db curls
* Hammer curl L/R each set
* Db drag curls both arms
* Db push up forearm press
* overhead extensions L/R ( alternate)
* Triep Press 
* Zerker Curls
* Peak Contractions 
* Db kick backs
*  Db Hammers alternate arms
* Db rotations
* diamond push-ups
* for my impresses explode up
* Lyin extensions

https://youtu.be/UY6-JzdnHUM
Thank you to Fraser Wilson
 Do alot of its works 

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