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251113

Warm-up
Dynamic mobility:
Knee grab down and back,
Heel grab down and back,
Sumo squat down and back,
Cossack squat x10/side
Strength
Back squat [email protected]%, [email protected]%, [email protected]%
*Alternate with 5 weighted chin-ups every set
WOD
1K Row immediately followed by
21-15-9 of:
KBS, 70/53
Burpees

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