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12/26/22

Warm up

10 cal row

Then

3 rounds of

5 banded sumo stance goblet squats

10 alternating kb rows

30/ 30 second side plank


Strength

Sumo deadlift-Build a heavy 6


Conditioning A B A

A-3 minute cap

12/12-9/9-6/6-3/3

Split stance single db strict press 50/35

B-EOM fx 4 rounds

9/9 Russian twists

6/6 lat bar hops

3 Sumo deadlifts


Accessory

3 rounds

Left side

10 single leg deadlifts

10 lateral lunges

10 single arm rows

Repeat on right side


Oly wod

EMOM4

3 snatch pulls

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