November 16th

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Warm Up

Dynamic Warm Up (7-10 minutes)

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Clean Complex

7 Sets

Clean Pull + Clean

*Build across sets

*Rest :90sec

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Sustain

3 Rounds For Time (Or not):

1) 15 Jump Squats

2) 15 Push-Ups

3) 15 V-Ups

4) 15 Mt. Climbers

5) 15 Burpees

6) 15 Supermans

7) :60sec Plank (Pushup Position)

8) :30sec Rest

Enjoy the videos and music you love, upload original content, and share it all with friends, family, and the world on YouTube.

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Cool Down

5-7 minute (minimum) bike/walk/row

Seal Pose + Down Dog 1 min

Thread the needle 1 min/side

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Accessory

3-4 Sets

4-6 Chin Ups (Weighted)

4-6 Dips (Weighted) - Any Variation

12-15 Weighted Sit Ups

*Rest :60sec Between Sets