Monday, 031119 Fi/P

Becky

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Announcements:

1. Stay tuned for a list posted to group of CFF apparel being closed out. 50-75% off. We are making room for lots of new designs.

2. CFF 2019 Open T-shirt’s and tanks are available. Grab yours!

3. 19.4 Friday Night Lights – starting at 5:30. Been an amazing few weeks already, join ya for another amazing evening.

4. Poll questions, coming to CFF FB group

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Fitness / Performance:

*those re doing or needing to do 19.3, please let coach know when starting class so they have a head count.

A. Hang SqT Clean ; climb to heavy Triple in time that function performs A & B
B. Running clock 
amrap 3 
6 burpees 
12 air squats 
rest 1 min 
X 2 

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Becomplete:

1. Superset: bodyweight lateral step ups, 10 each side + 30’ board high jump + 10 GHD Back Extension + 30’ side step each way; rest 1-2 min x 3 sets

2. DB Raise 3 x 10

3. PLate OH Tricep Extension 3 x 10

4. Sled side step ; 30’ x 5 sets each way

5. Banded Semi sup row x 10 reps x 4 sets

6. 5 strict t2b + :10-:15 L Sit hold

7. Crossover Symmetry / scap work

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