Wednesday 11.21.2018

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Monday-Wednesday: Normal Hours
Thursday 11/22: CLOSED
Friday 11/23: CLOSED
Saturday 11/24: Open Gym 9-11am

Warm-up Drills
I. 7:00 Dynamic Warm-up
Jog -> Sprint
High Knees
Butt Kicks
High Skip
Pike Walk
Duck Walk
*Free standing kick-ups or HS walk practice x short distance
III. Mobility

”Team Turkey Shoot 2018”
Complete the following for time in teams of 2
100 x Wallball (20/14lbs)
80 x KB Swings (24/16kg)
60 x KB Goblet Walking Lunges (per leg)
40 x DB Renegade Rows (50/35lbs)
50ft x Walk on Hands
Run 400m (bumper plate overhead 45#)
100m x Burpee Broad Jumps (each)

Notes: Athletes may work break up the workload however they want provided each member of the team completes half of the reps. This excludes the run and burpee broad jump, which both members will need to complete.

Have a Safe and Happy Thanksgiving everyone!

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