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Tuesday, November 02, 2021

WOD

Warmup

Row, Ski or Bike - 3 mins

Activation

Nods & Turns
90/90 Switches & Leans
Spiderman
3 Way SL DL

Prohab

Elevated SA Tall Plank to 
Down Dog x4/arm

Monster Band Plank 
Stepups x4/arm

2 Rds

Strength

Lengths of:
Bottoms Up KB Carry
DB Cactus Carry
Farmer Carry

3 Rds

WOD

5 min AMRAP 
5 Pullups 
10 Pushups 
15 Squats
Rest 2 mins
5 min AMRAP
5 T2B
10 Lunges
15 Situps

Campfire Cooldown

Sphinx
Prone Thread the Needle
Supine Thread the Needle

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