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Blog Wednesday, 12.19.2018

Blog

Wednesday, 12.19.2018

  • by rbwrv
  • December 18, 2018

Wednesday 12.19.2018

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

Open Gym 8:00-9:00am, 5:00-5:30pm 

Our schedule next week will be reduced as follows. We hope you are able to spend time with friends and family this Holiday season and we thank you for allowing us to spend time with ours as well.
Saturday (Dec 22) – CLOSED – No Class
Sunday (Dec 23) – CLOSED – No Scheduled Open Gym
Monday (Dec 24) – One Class @ 9:00am
Tuesday (Dec 25) – CLOSED – Merry Christmas!!
Wednesday (Dec 26) – One Class @ 9:00am
Thursday & Friday (Dec 27 & 28)- Return to Normal Holiday hours

WARM UP
2 Rds-
250m Row
7 Air Squats – slow negative
7 Push-Ups- slow negative

MOBILITY
Posterior Chain
Ankles
Shoulders

STRENGTH:
A) Bench Press
3-3-3-3-3
Work to Heavy
B) Bent Over Row
5-5-5-5-5
moderately heavy weight

CONDITIONING
30-20-10
SA DB Thrusters 50/35#
SA DB FR Lunges
GHD Sit Ups

ACCESSORY
Quad Smash
Foam Roll

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