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Warmup:

20 iron crosses

20 glute bridges

20 scorpions

10 cat cows

Warmup:

Machine intervals x 3

Warmup

2rds:

Warmup:

3:00 Blood Flow(Sprint last :15)

Sunday funday 12/1

For time 

Saturday 11/30

Team Saturday 

Warmup:

4:00 Blood Flow

(Sprint last :15 second)

**please don’

Thursday 11/28 

“A Jacked and Pale Thanksgiving Special” 

Warmup:

2 rounds

:90bike/ski/row (progressive every :90)
5/5 single-arm suitcase deadlift
5/5 single-arm KB bent over row (slow)

Warmup

2x: