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Friday December 19

General Warm Up Dynamic Warm Up Deadlift 5x3, Last 3 at 80% 1,000m Row 50 DU 40 KB Swings (24/16) 30 T2B 20 Lunges (45/25) 10 Clean (135/95) Cash Out: GHD Sit Ups 3x15, Band Pull 3x10

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Friday December 5

General Warm Up Dynamic Warm Up Deadlift 20 min to est 1 RM "Jackie" 1000m Row 50 Thrusters (45/30) 30 Pull Ups Cash Out: GHD Sit Ups 3x15, Band Pull 3x10

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Friday November 28

General Warm Up Dynamic Warm Up Deadlift 3x2, last set at 85% 2 Rounds Row 500m 20 Push Ups 15 WB (20/14) 10 GTO (95/65) Rest 2 min Cash Out: GHD Sit Ups 3x15, Band Pull 3x10

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