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January 10, 2018

9
Jan

January 10, 2018

GROUP WARM-UP
7 Beat swings
7 Toes-to-bar
5 Single arm kettlebell swings
5 Kettlebell snatch

METCON
For time –
10-9-8-7-6-5-4-3-2-1 reps of:
Toes-to-bar
Kettlebell snatch RX 55/35 (alternate: Dumbbell snatch ) can be split anyway/does not need to be alternating

ALTERNATE METCON
10-9-8-7-6-5-4-3-2-1 reps of:
Abmat sit ups
Russian kettlebell swings

STRENGTH/ BICEPS & TRICEPS
4 Sets of:
10 Barbell curls
10 Lying Dumbbell curls www.youtube.com/watch?v=Jo2m8NNdJYk

4 Sets of:
10 Close grip push-ups
10 Dips with a band (ring or matador)

MIDLINE
3 sets of:
:20 (each side) Suitcase hold
8 (each way) stir the pot

Structure Saturday

Our next monthly “Structure Saturday” workout is January 20 at 10 AM. This is for Structure graduates and is led by a coach. Fee is $10. Sign up in the gym today!

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