1A) 40 yard sprint @ 80% max speed x 16
Walk Back Is Rest
2A) Core Circuit x 3 rounds
a) Plank Knee Tucks x 15 / side
b) Side Plank w/ Knee Tuck x 12 / side
c) Full V-Seat x 15 60 secs
About Me
- Frank Same
- AGe: 47 Gender: Male Astrological: Capricorn My name is Frank Same, I am a strength and conditioning coach for people who stay at home or do not have 1-2 hours to spend in the gym. I also, train for the US Military. I have been in the Physical Fitness field my entire life. My career initially began with my personal development, which lead to my commitment in helping others achieve fitness greatness. My recognitions began on the body building circuit in the late 80s. I was featured on “Nations Top Bodybuilders” by ESPN and on the Regis and Kathy Lee talk show along with Richard Simmons and Primer Impacto. Miami Beach saw my excellence in weight management. Alex Bagud, then Miami Beach Mayor, along with the city commissioner, presented me the Key to the City. I am certified in the following fields: Certified by ISSA – International Sports Science Association Certified by IFA - International Fitness & Aerobics Association CPR - American Heart Association Underground Strength Coach CrossFit Level 1 MMA Strength Coach CrossFit Kettlebell CrossFit Olympic Lift TRX Course First Aid
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