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Thursday 12302021



Front squats

Emom x8

4 reps @70%

-Or stretch -

Thursday 30 Mobility


1. Child’s Pose - 2:00

2. Shoulder to Floor - 1:00/Side

3. Wrist Stretches - 1:00 4. Laying Front Rack Stretch - 2:00

5. Down Dog - 2:00


1. Couch Stretch - 2:00/Side

2. Pigeon Pose - 2:00/Side

3. Standing Forward Fold - 2:00

4. Spiderman Hold- 2:00/Side

5. Frog Stretch - 2:00



For Time:

4 Rounds

400m Row

20 Kettlebell Swings,53/35

10 Burpee Box jumps, 24”/20”

Rest 2 Minutes

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