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Friday

 BASELINE

Roll upper back and chest

 3 Rounds

1/1 Arm Bar
5/5 Halos
5 Prying GSQ or Cossack Squats 3/3 Windmills
5/5 Bottoms Up Press

 

WORK CAPACITY

For Time

10-9-8-7-6-5-4-3-2-1

KBS
Pushups

 

DURABILITY

Roll lower back/ hamstring stretch

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