GPP

S w/u

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10 min Mace/KB/Club Practice

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30 min EMOM

Odd min: 10x Goblet Squat

Even min: 10x Renegade Rows (L+R=1)

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4x30/30 sec Max rep Squat

1 min rest

4x30/30 sec max rep banded pulled apart

*rest at ease