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QWOD// Full send Friday!!!

Warm Up// 6-10:00 of traditional cardio- run, bike, or jump rope

Stretch hip flexors (couch stretch or quad stretch or lizard Lunge)

20 lunge steps

practice burpees

Teens and Kids//

Warm Up// 10 Medicine ball Deadlift- 10 Medicine ball Hang Squat Clean “Shrug-Drop-Stand”- practice full medicine ball clean until close to perfect 20-30 reps.

WOD// See above- Full Send Friday!!