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Friday 11.22.2019

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**Important Holiday Schedule Information**

MON, TUES & WEDS (25,26,27th)
Normal Hours

THURS (28th) & FRI (29th)
Closed for Holiday Break

SAT(30th)
OPEN GYM 9-11


Warm-up Drills
I. Row 500m / Jumprope x 2:00
II. Dynamic Drills
III. Yoga Series
IV. Mobility

Impact/Focus: Deadlift Week 1
Warm-up as needed (3 sets @ 5,3, and 3 reps each) building to a starting weight 65-75% of a 1RM.

Deadlift x 5rm (18:00 time cap)

Post scores to comments.

“Ham Sandwich”
30-20-10 for time of
Row (kcal)
Wallball (20/14lbs)
1-arm Dumbbell Snatch (50/35lbs)

Post scores to comments.

Samy Daghir

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