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Blog Thursday, 11.29.2018

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Thursday, 11.29.2018

  • by rbwrv
  • November 28, 2018

Thursday 11.29.2018

Class Times: 5:30am, 9:00am, 4:00pm, 5:30pm    

Open Gym 8:00-9:00am, 3:00pm-4:00pm

We will be operating on our Holiday Schedule until January 22nd. There will still be Open Gym from 8:00am-10:00am Monday – Friday

WARM UP
Row 300m
Then 2 Rounds of:
SA KB Front Rack & OH Carry x 50ft per
10 Alt Box Step Up/Step Down
10 Push-Up Position Knees to Elbow

MOBILITY
T-Spine
Posterior Chain
Hips/ Ankles
Shoulder

CONDITIONING
In Teams of 2-3, one partner workings at a time:
25 min AMRAP- (5 minutes at each station for Max Reps)
1) 50m Prowler Push 180#/140#
2) 30ft Hand Over Hand Sled Pull 90#/75#
3) Max Calories on Assault Bike
4) Max Reps Tire Flips
5) Max Reps DB Man Makers 35/20#

ACCESSORY
L-Ball Mobilize & Foam Roll
– Posterior Chain
– Shoulders
– Calves

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