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Thursday 09.03.2020

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**IMPORTANT HOLIDAY HOURS ANNOUNCEMENT**

CFNH will be closed Saturday 09.05.2020 and Monday 09.07.2020 in observation of Labor Day. Normal class schedules resume Tuesday.

Warm-up Drills
I. Run 400m to 800m
II. 2 rounds of
7 x Barbell Deadlift
7 x Barbell Row (supinated)
7 x Handstand Hold or Stinkbug Hold x :15
14 to 21 x Deadbugs
III. Mobility & Yoga Poses

Impact/Focus: Deadlift & HSPU Alt. EMOTM
Complete the following every minute on the minute for 14:00 minutes total, alternating between the tasks below. Select movements based on current level of development regarding Deadlift and Handstand Push-ups.

Odd Minutes: Deadlift
5,7, or 10 reps x Deadlift (225/155lbs)

Even Minutes: Handstand Push-ups
5,7, or 10 reps x HSPU/Scaled HSPU/Stinkbugs

Post scores to comments.

“Alternative Routes”
3 Rounds for time of
Run 400m
25 x Wallball (20/14lbs)
15 x Toes-to-Bar or V-ups

Notes: Experience the wonder and splendor of a Stop sign 400m Run today instead our traditional route used (roofing adaptations). 18:00 time cap for today.

Post scores to comments.

Samy Daghir

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