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Warm-up
Foam roll hips/legs
Band traction @ hip
Alternating Groiner
Alternating pigeon
Walking heel grab
Walking pigeon
Deep cossack squat
Rotating sumo squat
Duck walk
Stretch shoulders
Strength
Thruster 5×5
WOD
5 Rounds:
5 DB Snatch/arm
10 Ball slam
10 lengths gym run
Cash-out
Dead-bug x50/side

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