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Tuesday 10.31.2017

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ANNOUNCEMENTS:
– Our November on-ramp begins next Tuesday Nov 7th at 6pm! Spread the word!

Pssst, Hey, Freaks… We encourage you to show your Halloween spirit by wearing a costume to the gym tomorrow!
You can workout in it if you’d like but we’d at least like a picture of everyone before each class.
There might even be a prize for the best costume…

Warm-up Drills
I. Run 400m
II. 2-3 rounds of
5 x Pull-ups (Deadhang)
10 x Push-ups (CFGS)
10 x Hollow Rocks
III. Mobility

“Hallowed Grounds”
For time
Run 800m
50 x GHD Sit-ups
40 x Overhead Walking Lunges (45/25lbs)(20R/20L)
30 x Bumper Ground-2-Overhead (45/25lbs)
20 x Ring Dips

Post scores to comments.

Skill Development: Posterior Chain
Select one of the following and complete for quaility
I. Back Extensions 3-4 sets × 15 reps
II. Glute Ham Raises 3-4 sets × 10 reps
III. Good Mornings 3-4 sets × 12 reps

Samy Daghir

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