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Monday February 10:

Dynamic Warm Up Press 5x5 at 75% 21-15-9 STO (95/65) T2B 50 DU 2:1 Ratio Cash Out: Flexed Arm Hang 4x25sec, Dips 3x10

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Tuesday January 7:

Dynamic Warm Up Squat 4x3 at 90% 21-15-9 Front Squats (135/95) Knees to Elbows Rest 1 min Row (1500m/1000m) Pull Ups EMOM until Fail, GHR or RDL 3x6

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Tuesday December 17:

Dynamic Warm Up Squat 5x3 at 80% 21-15-9 KB Swings Pull Ups Lateral Jumps over KB 100' Farmers Walk (24/16) Cash Out: GHR 5x5

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