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Sunday 7/1/18

Mobility: Shoulders Skill: Three sets of: 30sec L-sit GHR x 10 reps Barbell Biceps Curls x 8 reps Strength:None Metcon:   Optional Core: 50 Back extensions 50 Situps 50 Superman 50 V-ups

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Saturday 6/30/18

Mobility: Hamstring / Glutes Skill: None Strength:  Metcon:   Optional Core: 30 second 1/2 Position Pushup Hold 60 Sit-ups 40 Leg Raises 30 Double Crunches 20 Pushups 10 Hollow Rocks 30 second [...]

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Friday 6/29/18

Mobility: Full body Skill: None Strength: None Metcon:   Optional Core: EMOM for 6 minutes 10 V-Ups 6 Hollow Rocks 4 Situp Lower SLOWLY (3 count)

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Thursday 6/28/18

Mobility: Hips / shoulders Skill: None Strength:  Metcon:   Optional Core: 100 unbroken flutter kicks 60 leg raises w/ high hip thrust (end movement with hips thrust upward off the ground then [...]

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Wednesday 6/27/18

Mobility:shoulders Skill: None Strength:  Metcon:   Optional Core: AMRAP in 4 minutes 20 bicycles (l + r = 1 rep) 15 butterfly position situps 10 double crunches

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Tuesday 6/26/18

Mobility: Shoulders Skill: None Strength: None Metcon:   Core: 50 Situps 40 Seated Flutter Kicks – flutter with upper body off the ground holding pike crunch position throughout (l + r = 2 reps) [...]

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Monday 6/25/18

Mobility: Hamstring / Glutes Skill: None Strength:  Metcon:   Optional Core: 100 Sit-ups for time: At the top of each minute stop and do 4 push-ups

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Sunday 6/24/18

Mobility: Hips/shoulders Skill: Three sets of: Romanian Deadlift x 8 reps 80-Meter Suitcase Carry – switch arms halfway Tempo Push-Ups x Max Reps @ 2111 Strength: None Metcon:   Optional Core: [...]

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Saturday 6/23/18

Mobility: Shoulders Skill: None Strength:  Metcon:   Optional Core: 2 Rounds for max reps 1 min. bicycle cruches 1 min. flutter kicks 1 min. situps

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Friday 6/22/19

Never Forget U.S. Marine Corporal Donald M. Marler, 22, of St. Louis, MO, assigned to the 3rd Battalion, 1st Marine Regiment, 1st Marine Division, I Marine Expeditionary Force, based in Camp [...]

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