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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


Warm Up:


:30R/ :30L Captain Morgan

10 Push Ups

20 Banded Good Mornings

Upper Body Press:

Bench Press Drop Set: 5 Drops, Ending w/ Empty Bar, Rest 5 Minutes, 2X


100 Push Ups*

*Every Break= 10 Calories on Bike

Auxiliary Work:


30 DB Reverse Flys

15 Plate Raises