02/11/19

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02/23: In-House Opposite-Sex Partner Competition (Name TBD by Vote on Facebook Member Page): Find a partner of the opposite sex to throw down with in a super fun in-house competition!

03/23: Donut 5K: Details to Follow

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Warm Up:

3X:

10 DB RDLs

10 Ring Rows

10 KB Swing w/ Open Step

Low Body Push:

Back Squat: 8 X 6, One Set Every Other Minute

These are for speed and should be light, add weight each set.

Bootcamp:

Same as above, but with Pit Shark

Conditioning:

Tabata Deadlifts:20 Seconds Work/ :10 Seconds Rest, 8X

Use somewhere around 60%...can you get 50?

Auxiliary:

3X:

10 Barbell RDL to Shrug

10 Reverse Hyper