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Monday 11.23.20

"Give what you didn't get."


Pre-Class:

2:00 Cardio

1:00 Front Rack Stretch

1:00 Banded Shoulder Distraction Each Side


Warm Up:

4 Rounds

10 Cossack Squats

25' Dumbbell Death March

10 Goblet Squats

10 Rhomboid Pulls


4 Rounds:

20/15 Cal Row

20 Wall Balls

20 Dumbbell Snatches


Extra Credit:

EMOM 8

Odd: 5 Front Squats

Even 10 Back Squats



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"Don't look for the third thing." Pre-Class: 2:00 Cardio 1:00 Pass Throughs 1:00 Wall Pec Stretch Each Side Warm Up: 3 Rounds Increasing Weight Each Time 5 Deadlifts 5 High Pulls 5 Strict Press 5 Push

Tuesday 11.24.20

"You make a living with what you get. You make a life with what you give." Pre-Class: 2:00 Cardio 1:00 Handstand Hold 1:00 Pass Throughs 1:00 Banded 3 Way Shoulder Stretch Each Side Warm Up: 3 Rounds

Friday 11.20.20

"Bread today is better than cake tomorrow." Pre-Class: 1:00 Banded Cross Body Stretch Each Side 1:00 Spiderman Each Side 1:00 Accumulated Squat Hold Warm Up: 3 Rounds 10 Cal Row 10 Cossack Squats :30

4390 Westroads Dr Suite D
West Palm Beach, FL 33407
(561)-444-3841
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