Wed, 120518 Fu/Fi

Announcements:

1. CFF Yankee Swap will be Dec 19th. Event page posted will be posted to the private group.

2. Our Holiday / 7th year celebration Party will be in January as usual. Event page coming soon once finalized.

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Function / Fitness;

Warmup:

1 min row

2 Rounds

5 strict pull-ups

10 push-ups

:45 sec row

2 Rounds

30’ft running high knees

30’ft running butt kicks

30’ft high skips

:30 sec row

10 v-ups

10 BB push presses

10 BB goodmornigs

5-7 kipping pull-ups

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A. Front Rack : Single leg squats

6/ each leg x 4 sets

B. MAP training

AMRAP 7 @90%

4 burpee c2b / pull-ups / jumping

6 t2b / v ups

12 wall balls

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Post class:

Bike option:

5 min @70-80%

Rest 1:30

5 min @90+%

Rest 3 min

5 min @little harder pace than initial

Rest 3 min

5 min @90+%

Into 5 mi cool down

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Becomplete:

1. Serratus single arm punch: 3 sets x15 reps **each

**weighted if possible

2. Tabata holds

HS hold & Ring support holds **switch every round- :20 sec on/:10 sec off x8 rounds

3. Bent over DB back shrugs: 3 sets x15 reps **challenging weight

4. Crossover Symmetry

5. 5 mins lying vertical on foam roller

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