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THURSDAY 12.28.2017

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NEW YEARS EVE PARTY

DECEMBER 31ST

9:00PM – 1:00AM

COME ONE COME ALL!

BRING FRIENDS/FAMILY/LOVERS

FOOD/BOOZE

CHAMPAGNE TOAST AT MIDNIGHT!

 

 

STRONG
Warm-up
Javelin Press

Hold and press barbell like a javelin.

3 sets of 6-8 reps each arm
STRENGTH
Bench Press
10 sets of 10 reps @ 60-65%

rest 60-90 seconds
STRENGTH
Kettlebell Diamond Push Ups
If you have time after you finish bench presses do 5 X 10
METCON-BURN
SKILL WORK
Rope Knees to Elbows

Jump to a hanging position on the rope (like you’re starting a rope climb), then perform reps with both knees clearly making contact with both elbows. Alternate top hand each set.

6-8 reps total
Warm-up

5 Muscle Snatch
5 BHN Press
5 OHS

5 X throught this warm up.
Empty bar only.
METCON
10 Rope Climbs 15′
100 Double-Unders
10 Power Snatches 165/115
100 Calories Row