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Essentials:
A.
5 Sets
Barbell Hip Thrust x 10 reps
Build in weight
On the 2:30

B.
12min AMRAP
Single Unders x 100 reps
Dumbbell Push Press x 50 reps
Incline Push Ups x 25 reps

Fitness:
A.
5 Sets
3 Position Power Clean (Above Knee, Below Knee, Ground)(Singles)
75%+10-15lbs
On the 2:30

B.
12min AMRAP
Double Unders x 100 reps
Push Ups x 50 reps
Handstand Push Up x 25 reps

Performance:
A.
5 Sets
3 Position Power Clean (Above Knee, Below Knee, Ground)(Singles)
75%+10-15lbs
On the 2:30

B.
12min AMRAP
Push Ups x 50 reps
Handstand Push Up x 75 reps
Double Unders x 150 reps

Competitor Session 2:
A1.
3 Sets
Back Bend x 30 sec hold
Rest 1min
A2.
3 Sets
Skin the Cat on Rings x 5 reps
Rest 1min
A3.
3 Sets
Press to HS progression x 5 attempts
Rest 1min

B.
3 Sets
Strict Pull Up x 7 reps @tempo 3333
Rest 3min

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OUR DROP-IN RATES

$20 Per Class

FIND US AT
4260 Creek Park Drive, Suite B
Suwanee, GA 30024

(470) 436-8861

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