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Friday, April 7, 2023


Easter weekend schedule

Good Friday, April 7

No afternoon classes

Open gym 3:00pm-5:30pm

Saturday, April 8

8:30 & 9:30 am classes

Easter Sunday, April 9

Closed


A. Take 15 min to complete 4 sets:

    A1. 12-15 DB bench press

    A2. 10 supinated Pendlay row @ 115/75

     A3. 20 ring mountain climbers

B. For time

     10 wall walks

      30 burpees

      50 pull-ups

      70 SA DB push press 50/35

      90 abmat sit-ups

25 min time cap


Masters

A. Close grip bench press @ 30X1 x 10 for 4 sets; keep strict tempo

B. Complete 3 sets:

    B1: FLR x 45sec

    B2: 10 dual DB box step ups

    B3: 10 pendlay row 65#

C. For time

     21-15-9

     Kettlebell swings

     Row calories

     100m farmers walk after each set

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