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Thursday August 29


Complete as many rounds as possible in 15 minutes of: 20 sit-ups 10 Turkish get-ups with a 10/20-lb. dumbbell (5 each side) 20 sit-ups 30 single-arm overhead squats with a 10/20-lb. dumbbell

Scale: unweighted tgu, goblet squat or pvc


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At home wod Mobility- PNF hamstrings Kb reset Warm up- 3x 15 stair steps 10 kB swings 5 inch worms Wod- Bear crawl across house 21 squats 21 pushups Bear crawl back across 15 squats 15 Pushups Bear cr

Saturday September 19

At home wod Mobility- Calf bone saw Doorway shoulder stretch Warm up- 2x 5 hollow holds 10 back extensions 15 lunges Wod- 250 jumping jacks 5 minute time cap

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