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July 16, 2018

Mob: FR calfs and lats x2m (What was the best part of your weekend?)

2 rounds:

Plate drill x 30

Facepull x 20

Band bicep x 20

Skill: Kipping

2x5 hollow/superman/rocks

2x5 kips on bar or rings

3 sets rest as needed

C2B 8-10 UB

Or pullup x 10-15 ub + Ring Deep Squat Breathing x5 b...

June 29, 2018

Mob:  Banded Shoulder Traction x45s ea side  (QOD: When was the last time you got adjusted or got a massage?)

2 rounds:

Alt BW V-Ups x8e

Lateral Bear Crawl x10y

Banded Bicep Curl x15

Pushup w Tap x5e

Skill: T2B Tech    

2x5 Hollow/Superman/Rocks

2x5 Bar Kips

EMOM...

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