Monday, January 11th, 2021

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Warm Up

WARM UP VIDEO

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Surge

5 Rounds for time:

15 KB Russian Swings #70/53

10 Box Step Ups 24”/20”

15 Cal Row

10 Push Ups

15 Sit Ups

10 KB SDHP #70/53

Rx+ Replace Pushups with HSPU

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Cool Down

Row/Bike/Walk 5-7 mins (minimum)

Cat/Cow 1min

Bottom of squat hold with elbow knee drive 1-2mins

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