January 27th

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Warm Up

WARM UP VIDEO

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EMOM 10

2 Push Press + 2 Push Jerk

*Build across sets

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Barricade

5 Rounds

25 Cal Row

25 Russian KB Swings #53/35

15 Hollow Rocks

15 Goblet Jump Squats

10 Pullup

10 Dip

CAP 30

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Cool Down

400m Walk at an easy pace

Elevated Hip Opener 1min/side

Thread the needle 1min/side

90 Degree Pec Opener :30sec/side

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Accessory

3 Sets

6-8/side Bird Dogs

:30-:40sec/side Banded Anti-Rotations

:45-:60sec Plate Pinch

*Rest as needed between sets