10.1.19 Tuesday
October 1, 2019

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Mob:
Folder in Bin Please =) + Corrective SheetÂ
SB: Hip Flexors/Glutes x2m
Banded Knee Tuck x45s ea
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Do you carry a water bottle with you at work?
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2 Rounds:
Bird Dogs x5e (3s Pause)
KB Deadbug Hold x30s eaÂ
Box Jump x5
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Skill: Hip Hinge
PVC Hip Hinge 1x5e
PVC RDL 1x10
KB RDL 1x10
BB RDL 1x10
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Strength: Deadlift **PR TRacker**
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w/u: 3x2-3 (40-60%)
12m to Establish 1 Rep Max or Heavy Single for the DayÂ
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WOD: 3 Rounds For Quality
Sled Drag x100y
Weighted Plank x45s - 1m
Farmer Carry x100y
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