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8 min circle dynamic warm-up

Mobility: 10 foam rolls each: Quads, Thoracic spine

Strength: Barbell Split Squats 2x 6 ea side

Plank complex: (20sec-20sec-20sec)
3 Rounds left side, right side, elbows

2 Rounds (not for time): 500m Row/Bike, 25 KB Swings (53/35)

Accessory: abs with plate switch 3×20

HBD Cris
33 Hand Release Push-ups
6 Superman Push-ups


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