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Friday February 13

General Warm Up Dynamic Warm Up Deadlift 5x5, last 3 at 75% For Time 1,000m Row 40 Lunges 30 T2B 20 Thrusters (95/65) 10 HSPU Cash Out: Pull Ups 4x5, Band Pulls 3x10, GHD Sit Ups 3x15

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Tuesday January 20

Tuesday January 20: General Warm Up Dynamic Warm Up Press 7x5, last 3 at top weight For Time... 20 STO (115/75) 200m Row 15 STO (115/75) 400m Row 10 STO (115/75) 600m Row Cash Out: Sumo DL 3x10, Single Leg Glute Bridge 3x8

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Saturday December 13

Classes at 9 and 10:30am, there will be a weightlifting class at 12pm! General Warm Up Dynamic Warm Up 5 Rounds 90 sec max row rest 30 sec "Dirty Thirty" 30 Box Jumps (24/20) 30 Jumping Pull Ups 30 KB Swings (24/16) 30 Walking Lunges 30 KTE 30 Push Press (45/30) 30 PVC Good Morning 30 WB (20/14) 30 Burpees 30 DU Cash Out: Mobility

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