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Wednesday April 8

At home wod

mobility:

PNF hamstrings

T spine mash on arm of couch

painball as needed


warm up:3x

10 lunges

10 push-ups

10 jumping jacks


wod: goal is 5:30 or less

10-9-8-7-6-5-4-3-2-1

kb swings (sub dB or 1 gal jug if necessary)

squats

situps

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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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