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Friday February 28

30-15-10 reps (or seconds) for time of: GHD sit-ups Hip extensions L-sit hold (seconds) Plank hold (seconds)

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Sunday November 22

At home wod Mobility- Couch Kb reset Painball as/where needed Warm up- 12-10-8 Squats Pushups Jumping jacks Wod- 30-40-20 Lunges Dips Sit-ups

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