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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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Monday November 17

General Warm Up Dynamic Warm Up Squat 5x2, last 3 sets at 90% EMOM 12 1. 12 WB (20/14) 11'/10' 2. 10 Snatches (75/45) 3. 8 Thrusters (75/45) Cash Out: Sit Ups 3x25, DL 3x10

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Friday August 29

Friday August 29: General Warm Up Dynamic Warm Up Deadlift 7x2, Last 4 at 85% 5 RFT 5 GTO (135/95) 200m 10 T2B Cash Out: GHD Sit Ups 3x15, 2x400m Sprint

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