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Friday November 21

General Warm Up Dynamic Warm Up Deadlift 5x2, last 3 sets at 90% AMRAP 15 250m Row 10 HRPU 5 BW DL 1 Rope Climb or 7 Pull Ups Cash Out: GHD Sit Ups 3x15, Band Pull 3x10

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Friday November 14

General Warm Up Dynamic Warm Up Deadlift 4x2, last 2 sets at 80% Tabata, 8 rounds, 1 round is each of the 4 movements Burpees Squats Push Ups DL (95/65) Cash Out: GHD Sit Ups 3x15, Band Pull 3x10

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Friday November 7

General Warm Up Dynamic Warm Up Deadlift 4x3, last 1 at 90% 2 RFT 80 SU 30 Russian Swings (24/16) 20 Lunges 10 Hang Clean (95/65) 12 min cap! Cash Out: GHD Sit Ups 3x15, Band Pull 3x10

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