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Monday 12.30.2019

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**Weather Advisory: No Changes**
Normal Hours today… Travel with discretion and additional care!

Our humble fundraiser-box (see saturday section of whiteboard) of donated goods doesn’t do justice to that itty little cash donation envelope. There’s a few more day to go before we complete this exercise in basic human kindness and consideration this holiday season. Thank you to this community for continuing to stand strong in ever more comprehensive, new, and impactful ways.

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

Impact/Focus: Back Squat Week 6
Against a 15:00 running clock accomplish the following warm-up and working sets.

Warm-up sets/reps:
5 x 50%
3 x 60%
3 x 70%

Working sets/reps:
Back Squat x 5 sets @ 5 reps each
(+ 10 to 15lbs from Monday, 12.16.2019)

“Annie”
For time
50-40-30-20-10 reps of
Double-unders
Abmat Sit-ups (anchored)

Notes: Abmat Sit-ups have feet anchored with dumbbell(s). Get some, freaks!
Reference link for 08.21.2018 HERE.

Samy Daghir

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