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Monday November 24

Classes at 6am, 12pm, 4:30pm, 5:30pm, 6:30pm Gym Closes at 8pm General Warm Up Dynamic Warm Up Squat 3x2, last set at 85% 3 rds for max reps 30 sec DU 30 sec rest 30 sec GTO (75/45) 30 sec rest 30 sec Cal Row 30 sec rest Cash Out: Pull Ups 4x6, Sit Ups 3x25, DL 3x10

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Tuesday November 18

General Warm Up Dynamic Warm Up Press 5x2, last 3 sets at 90% For Time: 40 Cal Row 40 STO (95/65) 40 Box Jump Overs 40 Cal Row Cash Out: Bench 3x5, Dips 3x6, Ring Row 3x10

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Monday November 3

General Warm Up Dynamic Warm Up Squat 4x3, last 1 at 90% EMOM 12 Even- C&J, 5 WB (20/14) Odd- Snatch, 5 Burpees Cash Out: Pull Ups 4x6, Sit Ups 3x25

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