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Tuesday November 26:

Dynamic Warm Up Front Squat 7x1 at 85% 5-4-3-2-1 Thruster (115/75) Chest to Bar Pull Ups Box Jumps (30/24) Cash Out: GHR 4x5

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Tuesday November 19:

Dynamic Warm Up Front Squat 5x2 at 90% 1,000m Row 15-12-9 Thrusters (95/65) Burpees to 6" target 1,000m Row Cash Out: RDL 3x8 (135/95), 3 Rounds - Plank w/ side steps 45 Sec, 15 Sit Ups, 15 Second L-Sit Hold

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Tuesday November 12:

Dynamic Warm Up Front Squat 5x3 at 75% 10-8-6-4-2 Thruster (95/65) Ring Rows Russian Swings (32/24) Cash Out: RDL 3x8 (115/85), 3 Rounds - Plank 45 Sec, 15 Sit Ups, 20 Sec Hollow Body

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