Tuesday 12.4.2018
Class Times: 5:30am, 9:00am, 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
500m Row
2 Rounds-
10 Walking Lunges
:15 BB OH Hold
then…
Barbell Warm-Up
MOBILITY
Front Rack
Quads/Hip Flexor
Ankles
STRENGTH:
15 minutes to work to heavy-
3-Position Clean
(Hang, Below the Knee, Floor)
CONDITIONING
30-20-10 reps for time-
Alt DB Snatches 50/35#
SA DB OH Lunges 50/35#
DB Wtd. Abmat Sit-Ups (on chest)
ACCESSORY
Quad Smash
& Foam Roll
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