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Wednesday 11.11.20

"RELEASE ME"

50 Kettlebell Swings

THEN

4 Rounds

10 Hand Release Push Ups

15 Seated Dips

THEN

50 Hanging Upright Rows

THEN

4Rounds

40 Mountain Climbers -- 20 per side

20 Sit Ups

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Monday 11.27.23

"Get to It" 5 Rounds 20 DB Deadlift High Pull 15 Russian KB Swings 10 DB Push-up Pull Through

Tuesday 11.20.23

"Holiday Cheer" 1-2-3-4-5-6-7-8-9-10 KB Swings 100′ Goblet Carry (25'x4) 1-2-3-4-5-6-7-8-9-10 Goblet Squat 100′ Shuttle Run (25'x4)

Friday 11.10.23

AMRAP 12 2 squat cleans 40 double Unders 16 V Ups After each round add 2 reps to the squats

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