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Coach JP has been taking this awesome crew through our Fundamentals course over the past couple weeks. Marcelo, Abby, Johny and Matt are going to be a great addition to the gym.

Performance
A1: Front Rack Walking Lunge; 4 x 12; rest 1 min
A2: Single Arm Waiter Walk; 4 100m; rest 2-3 minutes

Fitness
A1: Weighted Hip Extension @3011; 3 x 10-12; rest 30 sec
A2: Arnold Press; 3 x 10-12; rest 30 sec
A3: DB Russian Step-Up; 3 x 10-12; rest 30 sec
A4: Single Arm DB Row @2012; 3 x 10-12; rest 30 sec

Conditioning

AMRAP in 15 Minutes
5 Deadlift
10 Push-Ups
15 Wall Balls
20 Mountain Climbers
500m Row



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