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Thursday November 5

At home wod


Mobility-

Couch

Kb reset


Warm up-

3x, 10 each

Kb deadlift

Jumping jacks

Table top pullups


Wod-

Tabata rounds of:

Alternating kb swings

Hollow rocks

Max reps each of 8 sets, this is a 4 minute workout

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Tuesday December 1

At home wod Mobility- PNF hamstrings Kb reset Warm up- 3x 10 lunges 10 jumping jacks 10 hollow rolls Wod- 21-15-9 Squat Push-up Kb swing Sit-up

Monday November 30

At gym wod 7-9 am Please remember to stagger your arrival if possible to reduce the number of people at given point in the gym. Back squat 5-5-5-5-5

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