Monday, 01.20.20 Fu

Announcement:

A. MOVEFREE class at 9a today. Give it a shot and invite friends / family.

B. Normal Schedule today

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Function:

A. Zombie SqTs – 3-5 rep at 33X1 x 6-7 working sets 

B. Running clock

50/40 cal bike

30 alt dB SqT cleans 35/20

20 burpee pull-ups

Rest 3-4 minutes

40/32 cal bike

20 alt dB SqT clean 50/35

10 burpee pull-ups

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Post class:

BECOMPLETE:

1. 4 rds of , 25 barbell bent over rows (45) + 25 banded scap squeezes + 25 pvc dislocates + 25 db rear flys (light) + 25 banded tricep press downs

2. dynamic / unstable OH walks (lightwer weight, longer distance) 60-90 slow walks. . . Pvc, with bands and KB’s hanging = example. 5-6 quality sets.

3. Weighted Sled Side step x 30’ x 6 sets each side

4. lateral box step ups at tempo, no weight, 10 reps each side x 3 sets

5. CORE: 5 rds NFT; 15 GHD situps + 1 min plank hold + 15 Superman rocks

6. crossover Symmetry or equal shoulder prehab work

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