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Week of September 18-23

Monday, September 18, 2017 Warmup (10 min): 3 rounds 10 pushups, 15 kb swings, 10 sandbag or med ball squats, 15 kb swings Skill Circuit (10

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Week of September 11-16

Monday, September 11, 2017 Warmup/Skill (10 min): Barbell Cleans light weight 1) 10 high hang, 2) 10 hang pos, 3) 10 mid-shin Strength (25 min): Squat/Front Squat

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Week of September 5-9, 2017

Tuesday, September 5–6:30 AM ARC & Open Gyms Plank/Box Jumps/Battle Ropes/Ball Slams/Side Planks/Jump Rope, Bike or Row 1:45/Sit-ups/Jump Rope, Bike or Row 1:45/Crunches/Jump Rope, Bike

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Week of July 2-8

Monday, July 3, 2017 Warmup (15 min): Take out the Prowler and the Sled and Work Skill Work (10 min): Intro DB and BB Thruster (Empty Bar)

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Week of June 25-July 1

Sunday, June 25, 2017 7 AM Mindful Lifting, Diana Ross and The Supremes Greatest Hits 8 AM M3/MadLab Conditioning: 1) Dynamic Warmup, 2) M3 Squat Progressions,

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Group Classes

This is the part where I’ve thought about what I want to discuss so I could…maybe use a little journalistic privilege aka fib to say, well

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