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—-> This Saturday 10/12 Tony and Trish will be having an open house at SMCF from 11am to 1pm.  Please stop by or hang out after the 10am workout to enjoy refreshments and become familiar with Chiropractic and how it fits inot our daily lifestyles and pushes us towards greater health and wellness!

Margaret will be attending the 4pm tomorrow w her soon to be baby daddy Tyler.  Good thing Tyler stepped up to the plate 9 months ago because we haven’t seen him thrust anything at SMCF since!

Mobility:

Kegel exercises

Conditioning:

w a partner!

50 partner med ball sit-ups 20/14

then

9 Rds**

20 KB swings 55/35

AMRAP of Thrusters 75/45

then

50 partner med ball sit-ups 20/14

 

**While partner A works to accumulate 20 KB swings Partner B  accumulates Thruster reps. Partners switch roles once the 20 KB swings have been accumulated. 1 Rounds equals 20 KB swings.  Thrusters can only be performed while the KB is being swung. Score is Thruster reps and time to complete.

 

Endurance Class:

Interval Pyramid for total meters

1 min on

1 min rest

2 min on

2 min rest

3 min on

3 min rest

4 min on

4 min rest

3 min on

3 min rest

2 min on

2 min rest

1 min on