Nikki’s Shirt

INFORMATION

NO FRIDAY NIGHT CLASSES at either location. Our coaches will be attending our Holiday Celebration

SATURDAY – Open Gym 9:30am

FOLLOWED BY

PALEO POTLUCK – 11:00am – Bring a dish to share and recipes

SUNDAY – Re-Flex with Coach Stacey – 9:00am – Holly Jolly peeps – its worth 2pts

OLYSTRONG – starts its new 8-week course next Monday at 4:30am. We have 1 open slot. REGISTER HERE!

 FREE Paleo  Talk Tuesday – next Tuesday night at 7pm at the 609 Box

 

dynamic movement prep
6 of each
lunge stretch
leg cradle
hand walks
pvc arm circles
Leg swings.

Group warm up
6 count burpees
10 each of
jacks
high knees
butt kicks
bottom squat hold 30sec-1 min (first round only)
squats
push ups (2nd round hand release)

Strength

Bulgarian split squats
5-5-5-5-5

4 total rounds for reps  of (12 total minutes)
30 seconds on 30 seconds off of
Kb swings
Kb snatch
Kb single arm overhead  lunges (steps)
Burpees.

For the oh lunges.  Hold kb overhead with one arm.
The next round switch arms.

Mad mobi
Knee on the wall
Shoulder bully
Press ups
Roll quads w bb

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