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Thursday, August 19, 2021

WOD

Warmup

3min - Row, Bike, Ski

Activation

CARS
Spiderman Complex
Glute Kick Backs and Leg Lifts
Hamstring Bridge Pulls
Hollow to Arch Rolls

Prohab

Monster Band 
Dog on Hydrant x10/side
Prone Leg Pull Aparts x10
2 Rounds

Strength

Post Wod 
6 Pack Attack!
Straight Leg Situp Complex
Left - Centre - Right
30 sec on / 30 sec off
6 Rds

WOD

Squats 60-50-40-30-20-10
KB Swing 30-25-20-15-10-5 (24/16)
Pullups 15-13-11-9-7-5

Campfire Cooldown

Banana
1/2 Happy Baby

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