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Thursday 12.20.2018

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HOLIDAY HOURS
Monday 12/24: “NIGHTMARE BEFORE CHRISTMAS!” 10:00am Heat ONLY (Arrive at 9:30 for warm-up)
Tuesday 12/25: Closed
12/26-12/29: Normal Hours
Monday 12/31: Closed
Tuesday 1/1: Closed
…Normal Hours resume Wednesday January 2nd.

**Holiday Potluck Party SATURDAY DECEMBER 29TH @ 1PM** Click the link HERE for more information.

Warm-up Drills
I. Coaches Choice
II. Dynamic Series
-Run/Jog
-High Knees
-Butt Kicks
-Shuffle
-Karaoke
-Run/Jog
…Then…
-Tall Duck Walk
-Duck Walk
-High Bear Crawl
-Low Bear Crawl
-Scorpions
III. Mobility

Impact/Focus: Bench Press Functional 1RM
Warm up as needed (3 sets x 5 reps) before completing the following workload for Bench Press.

Bench Press 5-4-3-2-1

Notes: Athletes should plan to increase weight with each set. This is not a true 1RM test for Bench Press but rather an attempt at a heavy single (functional**) 1RM.

Post loads to comments.

Tinsel Time”
Complete 10-9-8-7-6-5-4-3-2-1 reps for time of
Wallball (20/14)
Toes-2-Bar
Box Jumps (24/20)

Post times to comments.

Katelyn

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