MONDAY 12-28-15

ANNOUNCEMENT

WE WILL HAVE 1 class at 8 AM New Years EVE 12-31-15 THURS.

NO CLASSES ON JAN 1st NEW YEARS DAY

ALSO, take advantage of our 1 year  membership (Limited Time)

WARM UP 10 Min
400 m run
Squat therapy sequence
3sets of 5 reps(shoulder)
w/bands
Pull aparts
w’s
victory
then
Gymnastic Skill 10-15 min
ME “strict ” Pull up
ME “Strict ” Dip
OR
(advance ..Strict MU ME)

STRENGTH WK 4

BACK SQUAT 15 min
40% X 5
50% X 5
60% X 5 -10

Met Con

10-9-8-7-6-5-4-3-2-1
OHS 95/65
T2B
1 X 200 m Run

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