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Tuesday April 21

General Warm Up Dynamic Warm Up Press 20 min to est 1 RM "Jackie" 1000m Row 50 Thrusters (45/30) 30 Pull Ups Cash Out: Pull Ups 5x5, Dips 3x8, Lateral Raise 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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Tuesday April 8:

Dynamic Warm Up Squat 5x2 last 3 sets at 90% "Jackie" 1,000m Row 50 Thrusters (45/30) 30 Pull Ups Cash Out: Good Mornings 2x10, Sit Ups 2x20

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