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Christmas Party this Saturday, December 14th at 7:30pm. Food will be provided! Please see the FB group for what you can bring!! 


:20 seconds on/ :10 seconds off x 8

Push Press #75/55

Row (sprint)

Hand Release Push-up

Front Squat #75/55

1 min. rest after each movement.

During push-up 10 sec. rest, try to hold the high plank finish position. 

During push press 10 sec. rest, try to main control of the barbell and hold on the front position. 

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