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Thursday 11.19.20

"Failure is not an option. Neither is success."


Pre-Class:

2 Rounds

2:00 Cardio

1:00 Barbell Ankle Stretch

1:00 Wrist Stretch


Warm Up:

2 Rounds

1:00 Cardio

15 Glute Bridges

1:00 Cardio

15 Glute Bridge Walks


Build To A Heavy Power Clean


\21-15-9

Calories

Power Cleans (135/95)

Burpee Box Jump Overs


Extra Credit:

3 Rounds:

10 Bench Press

10 Bent Over Rows

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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

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"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

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 R

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