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12/24/18

MERRY CHRISTMAS!!!

***5:30am will be the ONLY class today. We will be back to the normal class schedule the 26th through the 30th***


Warmup:

4 Tabata rounds each (20 seconds on/ 10 seconds off)

-Bike

-Row

-Then-

2 rounds:

-5 DL (45/35)

-5 Hip Pops (45/35)

-5 High Pulls (45/35)


Strength:

6x1 Clean Complex

-Power Clean

-Hang Clean

-Squat Clean

***Rebound on the Hang Clean & Touch-and-Go on Squat Clean


Conditioning:

"Fibonacci"

5-8-13

-Power Cleans (135/95)

-Pull-ups

-Dips

-26 foot HS Walk after each round

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