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Saturday 7.18.20

Join Coach Neely at 8:30a for our ZOOM Fitness Class "Sunshine & Smiles" Work for :20 seconds / Rest for :10 seconds 8 Rounds each station before rotating Dumbbell Toe Taps Russian Dumbbell/Kettlebell Swings Dumbbell Renegade Rows Dumbbell Floor Press Hollow Rocks/Dead Bug

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Monday 11.27.23

"Get to It" 5 Rounds 20 DB Deadlift High Pull 15 Russian KB Swings 10 DB Push-up Pull Through

Tuesday 11.20.23

"Holiday Cheer" 1-2-3-4-5-6-7-8-9-10 KB Swings 100′ Goblet Carry (25'x4) 1-2-3-4-5-6-7-8-9-10 Goblet Squat 100′ Shuttle Run (25'x4)

Friday 11.10.23

AMRAP 12 2 squat cleans 40 double Unders 16 V Ups After each round add 2 reps to the squats


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