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• WARMUP
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• Shoulder and hip mobility then...
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• 2 RNFT
• 10 Empty Bar Front Squats (10 second hold on bottom during 10th rep)
• 10 Supermans
• 10 Pushups
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• A. Floor Press 3-3-3-3-3
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• B. 150 Wall Balls (20/14)
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• C. core: 50 around the world for time