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Good evening Root Down…

Been a tough week of work I know. Everyone has gotten after it and done well.

REMINDER: Fees for December are due this week. Thank you!

Want to ask for your understanding through December. There will be family and friend gatherings that may occur during weekdays and class times. Due to our limited coaching options, some classes may be self-led through this month. However, I will be there or have a coach present anytime possible.

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Partner MetCon Friday

Warm-up

- 5 Inch Worms

- 10 PVC Spine Extensions with Core Rotation

- 10 Lunge Steps

- 10 Side Lunge Holds (1:00/side)

MetCon

5 Rounds For Time*

*Partners share all work.

- 20 KB/DB Hang Snatches

- 20 Med Ball Cleans

- 40 Mountain Climbers

Partner not performing a movement must be in one of the following static holds:**

- Bar Hang

- Wall Sit

- Elbow Plank

**Athlete’s choice throughout workout.

Score will be time in MetCon. See you tomorrow. DOWORK!

Mobility

- Full body rollout