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August 4, 2017

Warm Up

Shoulder mobility

PVC pipe mobility



2 Rounds

10 Ring Rows

10 Scapula Push ups

10 Front Squats 45/35


A) Pick a skill and work on it for 10 minutes


B)“Jackie” 15 MIN CAP

1000 meter row

50 thrusters 45/35

30 Pull-ups


B) MIDLINE

30-20-10

GHDSU

Back extension

Or

30-20-10

Weighted Sit up

Russian twist with plate

Supermans



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