Friday, 01.10.20 Fi/Fu

Coach Mat

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Announcements:

A. Sunday Night is our celebration / holiday party at The Fuse. Click HERE to view the FB event page. Join us and click attending so we have a head count. +1 in the comments on page if bringing a significant other.

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Function / Fitness:

A. Back SqT : 5RM w/ 5 second pause each rep

Or

A. DB Suitcase single leg squats x 6-8 reps x 6 sets each leg

B. Amrap 10

60 double Unders

15 thrusters 35/20

15 pull-ups

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Post class:

Becomplete:

1. Hip barbell bridges 3 x 12

2. Ring row x 5 reps at 41X1 x 4 sets

3. DB rear bent over fly + row x 10 reps x 3 sets

4. DB rotator cuff external rotation ; 10 reps x 3 sets each side

5. 3 rds of, 20 vups + 1 min Sorensen hold + :30 bridge hold + 1 min split static stretch

6. Waiters carry x 60′ x 5 sets each arm

7. Crossover symmetry

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