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Tuesday 5/16/23

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METCON: (25:00)
1000/850 M Row
150 Singles
30 Lateral Burpees over Rower
800/680 M Row
125 Double Unders
25 Lateral Burpees over Rower
600/510 M Row
100 Crossover Singles
20 Lateral Burpees over Rower
Posterior Chain & Core Accessory Work: (20:00)
3×8-12 Barbell Hip Extensions
3x 12-15 Candlesticks
3×8 EACH LEG — Staggered DB Stance RDL
3x :20 – :30 L-Sit or Hanging Knee Tuck Hold
3×12 Ring Face Pulls
OPTIONAL ADDITIONAL WORK:
A) Banded Mobility and Soft Tissue Work 20:00

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HOLD POLICY

Month-to-Month Membership Agreements and Annual Membership Agreements: You may place your Membership on hold two (2) times per calendar year up to three (3) consecutive months each time. Advanced notice of at least two (2) business days is required. The hold must be 30 days in duration at a minimum and 30 days must elapse between holds. Upon expiration of the term of the hold, your account will automatically become active and payments will resume. Should you choose to return prior to the end of their hold period, the hold will be released and payments will resume.

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