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Wednesday 7.3.19

100 Double Unders

50 Walking Linges

25 Deadlifts (225/155)

10 Lateral Burpees

25 Deadlifts

50 Walking Lunges

100 Double Unders


5 Rounds:

20 Sit Ups

15 GHD Back Extensions

10 Thrusters (75/55)



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Saturday 9.19.20

Pre-Class: 1:00 Barbell Thoracic Opener :30 Handstand Hold 1:00 Pigeon Pose Per Side :30 Hollow Hold :30 Arch (Superman) Hold Warm Up: 3 Rounds: 10 Rhomboid Pulls 10 Sit Ups 10 Walking Lunges In teams

Friday 9.18.20

Pre-Class: 1:00 Banded Tricep Stretch Each Arm 1:00 Banded Hamstring Stretch Each Side 1:00 Butterfly Stretch Warm Up: AMRAP 8: 5 Inchworm To Push Ups 5 Squats With A 3 Second Pause At The Bottom 10 P

Thursday 9.17.20

Pre-Class: 1:00 Child Pose 1:00 Shoulder To Floor Each Side 1:00 Pike Stretch 1:00 Straddle Stretch 1000 Meter Row/Ski 100 Double-Unders 50 Alternating Dumbbell Snatches (50/35 lb DBs) 5 Rope Climbs 5

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