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Zoom Links
10am and 12pm Links – https://us04web.zoom.us/j/185878134
5:30pm and 7pm links – https://us04web.zoom.us/j/160895238
General Warm Up
3 sets
30s Star Jumps
5/5 Cossack Squat
WOD
Courtesy of CF Digbeth
“Captain Tom””
10 Rounds
25m Walking Lunge / 25 Lunges 30
DU’s
4 Strict HSPU’s or 8/4 Hand Release Push Ups
19 Down Ups
20 DB Hang Cleans + Jerk (please note in video I forgot to show Jerk)
- buy out 100 Pistols or Single Leg Chair Squats / Step Ups
35 min cap
Cool Down
Hold each stretch for 1-2 mins
Supine Twist Stretch
Quad Stretch
Calf Stretch
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