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Friday 12.20.2019

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Holiday Hours Information
Monday: Normal Hours
Tuesday: Closed (Christmas Eve)
Wednesday: Closed (Christmas Day)
Thursday: Normal Hours
Friday : Normal Hours
Saturday: Open Gym 9-11am

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

Impact/Focus: Deadlift Week 5
Against a 18:00 running clock accomplish the following warm-up and working sets.

Warm-up sets/reps:
5 x Light Weight Technique Set
3 x 60%
3 x 70%

Working sets/reps:
Deadlift x 5 sets @ 5 reps each (75%5RM)

**Add 10-15lbs to last week’s training we
Weight for all sets/reps today.

Notes: Warm-up percentages have been adjusted to accommodate increased working loads for this week.

Post scores to comments.

“Redliner”
For time versus a 15:00 time cap
Row 60/42kcal (m/f)
30 x Overhead Squat (75/55lbs)
60 x Wallball (20/14lbs)
30 x Burpees
60 x American KB Swings (24/16kg)
30 x Medicine Ball Cleans (20/14lbs)

Notes: Rx+ 95/65lbs, 32/24kg AKBS.

Post scores to comments.

Samy Daghir

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