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  • shihan44

Tuesday October 27

Some here, some there wod


Mobility-

Calf bone saw

Kb reset


Warm up-

12-8-4

Lunges

Sit-ups

Stair steps


Wod-

5 rounds

35 jumping jacks

25 squats

15 dips

5 pushups

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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

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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