September 1st

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Warm Up / Mobility

Foot elevated hip opener 1min/side

kneeling half front split 1min/side

5each direction Fire Hydrants

5/5 Cat/cow

5/5 Mt Climbers w/ 2 sec hold

10 Arm Swings across chest

10 Straight arm reaches overhead

3 Rounds

10 Jumping jacks

10 lunge and rotate

10 shoulder taps from plank

10 air squats

(12-15 mins)

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Back Squat

Back Squat

2-2-2-2-2-2

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Kick Start

3 Rounds

30 DB Push Press 35/25

20 KB Sumo DL high pulls 53/35

10 Back Squat (body weight)

400m Run

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Cool Down

5 minute minimum easy walk/bike/row

Foot elevated hip opener 1min/side

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Accessory

4 sets

8-12 Half Kneeling Single Arm Landmine Press

8-12 band pull aparts