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Tuesday April 15:

Dynamic Warm Up Squat 4x1, last set at 85% "Christine", 3 RFT 500m Row 12 BW DL 21 Box Jumps (24/20) 15 min Cap! Cash Out: Good Mornings 3x10, Sit Ups 2x30

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Monday April 1:

Dynamic Warm Up Squat 4x2, last 2 sets at 80% "Helen" 3 RFT 400m 21 KB Swings (24/16) 12 Pull Ups Cash Out: Good Mornings 2x10, Sit Ups 2x20

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Friday January 31:

Dynamic Warm Up Deadlift 15 Min to est 1 RM or 3 RM for intermediate 5 RM for beginners "Baseline", For Time 500m Row 40 Air Squats 30 Sit Ups 20 Push Ups 10 Pull Ups Rest 90 sec Repeat 10 min Cap! Cash Out: 4x15 Hollow Body Hold, Ring Rows 35 Reps

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