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Blog Monday, 12.3.2018

Blog

Monday, 12.3.2018

  • by rbwrv
  • December 2, 2018

Monday 12.3.2018

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

Open Gym 8:00-9:00am

Our Holiday Party is Sunday, December 9th. This is a family-friendly potluck event, so please bring your favorite holiday dish or non-alcoholic beverage to share. No need to bring a gift this year, we have lots of games planned and there will be great prizes! 

WARM UP
200m Run
10 Kossak Squats
10/10 Hip Circles
10/10 Fire Hydrants
10 Glute Bridge

MOBILITY
Squat Prep
Shoulder
Ankles

STRENGTH:
Warm- Up Sets:
1x 10 reps @ 40% of Work Set
1x 8 reps @ 60% of Work Set
1×5 @ 80% of Work Set
* 3 minute rest
Work Set:
20 Reps of Back Squat @ + 5-15lbs from last week
(OR 55-60% 1RM if you missed)

CONDITIONING
3 rounds for time of:
400m Run
21 SDLHP 75/55#
12 Bar Facing Burpees
(Time Cap – 15:00)

ACCESSORY
Tabata V-Ups
:20 V-Ups/ :10 rest for 8 Rounds

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