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MONDAY 181126

Announcements:

-There is a Child Adoption “Angel Tree” at the gym to provide Christmas gifts for a child in need.

-Men’s Golf Outing November 30th at 10am Chateau Elan (Please let Hunter know)

-Christmas Party November 30th 37 Main at 7pm (must RSVP to save a spot)

-No classes the evening of November 30th due to Christmas Party.

-We have some new Obstacle Course Classes to get you prepped for a race or general fitness!

 

Warm-up:

Individual…

Run, Row or Bike

Crossover Symmetry

10 GHD Situps

Group…

2o0m Jog

Skipping High Knees Down

Butt Kickers Back

Pigeon Stretch

10 Jumping Spiders

Cobra Pose

10 Squats

10 Dislocates

10 Good Mornings

Review the Snatch Positions….

 

Strength and Skill:

Every 2 minutes, for 16 minutes (8 sets):
Hang Snatch + Snatch

Build over the course of the 10 sets to today’s heavy complex.

 

Fitness:

Three rounds for time of:
400 Meter Run
10 Dumbbell Box Step-Overs
(load these heavy enough to be a good challenge)

 

Performance:

Three rounds for time of:
400 Meter Run
15 Overhead Squats (135/95 lbs)

Compare results to June 11, 2018.

Time cap of 15 Minutes.

 

Mobility:

LAX to Plantar Fascia

Pigeon Stretch

Roll Posterior

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