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Thursday 2/22/18

Mobility: Shoulders Skill: None Strength:  Metcon:   Optional Core: 30 sec on 3 sec off for 6 round Hollow Holds Supermans Side Plank L and R

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Wednesday 2/21/18

Mobility: Hips//shoulders Skill: None Strength:  Metcon:   Optional Core: 50 Back extensions 50 Situps 50 Superman 50 V-ups

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Tuesday 2/20/18

Mobility: Shoulders Skill: None Strength:  Metcon:   Optional Core: 30-20-10-20-30 Flutter Kicks Bicycles Situps

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Monday 2/19/18

Mobility: Ankles/Hips Skill: None Strength:  Metcon:   Optional Core: 1 round for max reps work for 45 seconds rest 15 seconds 1) Straight Leg Raises 2) Supermans 3) Oblique Crunch (left side) 4) [...]

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Sunday 2/18/18

Mobility: Shoulders Skill: Every minute, on the minute, for 10 minutes (2 sets of each): Minute 1 – Strict Pull-Ups x 6-8 reps Minute 2 – Plank Hold x 40 seconds Minute 3 – Landmine Rows x 6-8 [...]

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Saturday 2/17/18

Mobility: Shoulders Skill: None Strength:  Metcon:   Optional Core: 30 reps crunches 30 reps leg levers 30 reps v-ups 30 reps 4 count flutter kicks 30 reps sit ups 60 reps bicycles

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Friday 2/16/18

Mobility:Full Body Skill: None Strength: None Metcon:   Optional Core: 3 rounds GHD sit-ups 12 Hanging leg raise 15 Reverse hypere 20

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Thursday 2/15/18

Mobility: Shoulders Skill: None Strength:  Metcon:   Optional Core: 30 sec on 3 sec off for 6 round Hollow Holds Supermans Side Plank L and R

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Tuesday 2/13/18

Mobility: Shoulders Skill: Every  minute, 3 sets of each Station 1 – 80′ Prowler Push (180/140) Station 2 – Handstand Hold x 45 sec Station 3 – GHD Sit ups 15 reps Station 4 – Slam Balls 15 [...]