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Sunday April 12

Happy Easter, everyone!

mobility:

PNF hamstrings

kb reset


warm up: 3x

2 Turkish get ups (no acronym, because IRS Easter...)

4 lunges

6 jumping jacks

8 hollow rocks


wod: 10x

15 seconds of single stair steps

stop and do 10 squats

15 seconds of single stair steps

stop and do 10 pushups


scale: 7/7, 8 rounds

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Friday December 4

At gym wod 7-9 am Try and stagger your arrival times, bring your mask and both sides of your brain! 4 rounds of: 6 reps, alternating arms -kb swing -swing to clean & squat -deadlift -tactical rotation

Thursday December 3

At home wod Mobility- PNF hamstrings Couch Warm up- 6-8-10 Squats Pushups Wod- 10 minute AMRAP 2 burpees 5 hollow rocks 4 burpees 5 hollow rocks 6 burpees 5 hollow rocks 8 burpees Etc etc

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