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Warm-up
Dynamic mobility:
Knee grab,
Heel grab,
Sumo squat,
Cossack squat
Strength
Sumo Dead-lift Heavy 3 – 15 min
WOD
30s on 30s off:
KB swings,
Double unders,
Burpees,
Walking lunges,
Row for cals
x2 rounds
x2 sets, rest 5 min between sets

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