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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:

10 KB Swings Right

10R/ 10L Medball Toss from Hip

10 KB Swings Left

10R/ 10L- Lateral Medball Toss

10 Hand to hand Swings

10 OH Medball Toss

10 2-Handed Swings

Upper Body Push:

Standing Shoulder Press: 5, Every Other Minute, 5X


EMOM 21:

Minute 1: 10 DB Push Press

Minute 2: 10 Wallballs

Minute 3: 10 Burpees

Auxiliary Work:


8 Half-Kneeling Arnold Press

10 Front Raise w/ Plate