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04.28.2017

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FullSizeRender-83ANNOUNCEMENTS:
– Bring-A-Friend/Free Intro workout will be Saturday April 29th @ 11am. Tell your friends!
– Our May On-ramp class begins Tuesday May 2nd @ 6PM! Let’s pack the house.

Warm-up Drills
I. Run 400m
II. 2 rounds of
:20 Handstand Hold
7 x Ring Rows
7 x Overhead Squat
7 x Deadlift
III. Mobility

“Toffifay”
Complete for time
3 rounds of
Run 200m
10 x Deadlift (225/155)
10 x Handstand Push-ups

Rest 4:00

Complete 3 rounds of
Run 200m
10 x Overhead Squat (95/65)
10 x Pull-ups

Post times to comments.

Skill Development
3 rounds for quality of
1:00 x Plank Hold
1:00 x Left Side Plank
1:00 x Right Side Plank
Rest 1:00

Samy Daghir

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