Friday, 1.10.20 P

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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Performance:

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

B. AFAP (MAQ)

1 rd

150 DU

30 thrusters 95/63

20 c2b

Into

2 rds

75 du

15 thrusters 115/73

15 c2b

Into,

3 rds

50 du

10 thrusters 135/93

10 c2b

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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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