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Bodywork: Whitewater Rafting Workouts Power Stroke Body-Weight Squat, Dead Lift, and Push Press By Lindsay Yaw
#1 BODY-WEIGHT SQUAT Stand with your feet shoulder width apart and hold your arms out in front of your body. Squat down until your thighs are parallel to the ground. Spring back to standing.
#2 DEAD LIFT Stand with your feet shoulder width apart, bend your knees and hips, squat, and grab a light barbell. While keeping your back straight, drive yourself back upright.
#3 PUSH PRESS With your feet shoulder width apart, lift a lightweight bar to your upper chest with your hands outside your shoulders. In one motion, dip your hips down into a quarter squat, then spring back to standing and lift the bar overhead. Lower bar and repeat.
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