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Monday, yippee!


10-1 Goblet Squats and KB Swings.


1-10 Burpees and Box jump overs (24/20) no touch

After: 2x’s max suitcase carry (single arm, switch when needed)(you are done once you put the kb down) (same kb as workout)

Warmup: 3rds

200m run

10 step-ups

10 push-ups (1-5 tempo (4down) 6-10 normal)

Mobility: chest, couch, pigeon, cat/cow

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Good morning, Sorry about not sending an email out this weekend regarding the new rules. I’ve been having some technical problems with the computer. Please remember to wear your mask and sanitize when



Metcon 1 Front Squats @ 95# Yellow KB swings 7:58 Metcon 2 Burpees Saw Horse Jump overs 9:36

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