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Saturday September 5

At home wod


Mobility-

Calf bone saw

Pnf hamstrings

Couch


Warm up-

3x

10 lunges

10 pushups

10 dips


Wod-

75 jumping jacks

50 squats

25 sit-ups

12 burpees

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Tuesday November 24

At home wod Mobility- PNF hamstrings Banded rack Painball Warm up- 8 each, 2 rounds Squat Pushups Dips Wod- 10 minute AMRAP 1 kb Russian swing - 1 arm 1 kb clean to a front squat - 1 arm 1 kb deadlift

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