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Monday, July 19, 2021

WOD

Warmup

Row, Bike or Ski - 3 mins

Activation

Prayer Swipes
The Fonz
1/2 Kneeling Book Openers
Lunge Complex

Prohab

Banded Leg Abductions x10/leg
Banded Leg Adductions x10/leg
Banded Foot Strengthener x20/ft
2 Rds

Strength

Z Press x8 - 3 sec neg
Curl x10 - 3 sec neg
Bentover Row x12 - 3 sec neg
2 Rds

WOD

DB Snatch x6 (40/30)
Pullups x8
DU x20
AMRAP 12 mins

Campfire Cooldown

Supine Twist
Archer Arms in Saddle

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