Things you need to know…

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THINGS YOU NEED TO KNOW

Holly Jolly Team Members

Saturday

8:30am – HJ7 Kick-off (rules & questions)

8:45am – Paleo Talk (open to anyone)

9:30am – Open Gym

Sunday

9:00am – ReFlex

12pm – Skillz &  Sprintz

NEXT WEEK

ask why

Beach Booty & Abs Program

8-week Program

* Core Strengthening

* Improve your Muscle Tone

* Better Butt

Mondays & Wednesdays

4:30pm

You DO NOT have to be a member of CFCP to join this program!

Details

Dynamic movement prep
Group warm up 
50 heavy Russians
Skill
Muscle up progressions
Then emom.
For 5 minutes
3 muscle ups (or7 c2b pull ups)
Rest.
Emom for 7 minutes 
3 deadlifts (70-80%)
3 burpees over barbell
Rest
Emom for 10 minutes 
7-10 hspu
Mad mobi
Roll calves
Roll quads
Roll IT band
Bully
Lat stretch

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