Wednesday, November 8, 2017

Tuesday, November 7, 2017
November 6, 2017
Thursday, November 9, 2017
November 8, 2017

Wednesday, November 8, 2017

Swing Dance Class #2 ~ November 20th ~ 7:30 PM
Jess Conway will be back!

Thanksgiving Day “Filthy Fifty” 

Christmas Party ~ December 16th ~ Pot Luck and Gift Exchange!

Run 200 meters
Dynamic Calf Stretches
10 Good mornings – slow, no weight
10 Good mornings with weight
2 x :20 Hollow Hold
2 x :20 Handstand Hold (replicate the hollow position in your HS Hold)

20 Dynamic Supine Scorpion
Foam Roll

Knees to Elbows (Look for these in the Filthy Fifty!)
Full arm and hip extension required after each rep…
Scale to a Reverse Crunch ←see video
If you can string them together scale to knees to arm pits or knees to triceps

Complete as many rounds as possible in 15 minutes of:
10 Knees to Elbows
15 Weighted Good Mornings 15/25# Plate
20 Second Handstand Hold

400 Meter recovery walk with pinch grip carry
“Y” Stretch
Cobra to Child’s Pose 
Foam Roll

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