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Monday

Baseline

PVC mobility

3 Rounds 

10 Air Squats

20 sec Plank

10 Ball Slams

20 sec Hollow Hold

 

Work Capacity

4 Rounds

10/10 Bent Over Rows

10 GSQ (butt to ball!)

10 Suitcase Deadlifts

2 mins Mobility

Then

10-9-8-7-6-5-4-3-2-1 

KBS

Pushups

Durability

Roll and Stretch

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