September 29th

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Warm Up / Mobility

Dynamic Warm Up (Full Body 7-10mins)

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Press/Jerk Complex

EMOM 10

2 Push Press

Push Jerk

*Begin sets at at a light/moderate load and build to a heavy for the day.

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Astronaut

AMRAP 22

400m Run

11 Toes to Bar

11 Shoulder to Over head #95/65 or #75/55

11 Push Ups

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Cool Down

400m easy walk

Childs pose on box 1min

Pigeon Pose 1min

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Accessory

3-4 Sets

8-10 DB Goblet floor press

8-10 Weight Hollow rocks