It's like our "Citizenship" workout, just without the team. On average, many teams did reps similar to the ones recommended above.
Pushups are standard "snaked" style.
Keep those elbows higher than your wrists on the high sumos. If your wrists are bent, it's a pretty good bet that you are putting stress on the shoulder joint.
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Was hiking in St. George last weekend. Pretty sure I spotted Kokopelli. Wonder if that's a good thing?