3470 Fostoria Way Suite B
Danville CA 94526
phone: (925) 380-6335
email: info@CFDanville.com


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Happy early birthday Annabelle!

October 22, 2015

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Happy early birthday! Enjoy the sweet dance moves

Friday 10/23/15
Front squat mobility
+
Front squat
Max for the day (5 sec at bottom 12 at top)
then
3×3@85% (5 sec at bottom 12 at top)
+
“Kickin it old school”
In teams of 2:
AMRAP 20 min:
42 Pullups
5 Parnter burpees or Moon walk
42 KB swings (53/35)
5 Parnter burpees or Running man
42 Bumper plate burpees (45/25)
5 Partner burpees or sprinkler
42 Partner wallballs (20/14)
5 Partner burpees or kid n’ play
42 OH lunges (45/25)
5 Parnter burppes or Roger rabbit
42 Partner situps
5 Partner burpees or electric slide
*If you choose to do the dance moves instead of the burpees each partner must take turns doing the full move and do it for 20 seconds. You dont have to dance if you want to, you can leave your friends behind….

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