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Thursday, June 24th 2021

Titan Fitness – Deka Box View Public Whiteboard Warm-up (No Measure) A. General 2 rounds 30sec row or bike 30sec Air squat 30sec high box step ups B. Mobility B1.

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Wednesday, June 23rd 2021

Titan Fitness – Deka Box View Public Whiteboard Warm-up (No Measure) A. General 2 rounds 30sec Bike/Row/Ski 30secs of 1 air squat every 2,4,6 seconds B. Mobility Standing banded psoas

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Tuesday, June 22nd 2021

Titan Fitness – Deka Box View Public Whiteboard Warm-up (No Measure) A. General 1 min row or bike @easy 10 Inchworms 45 sec row or bike @mod 10 banded pull

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Monday, June 21st 2021

Titan Fitness – Deka Box View Public Whiteboard Warm-up (No Measure) A. General 3 rounds 60sec Row 30sec World’s greatest stretch (15sec/side) 30sec Rotating full squat T spine rotations B.

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WOD

Friday, June 25th 2021 Warm-up A. General 3 rounds 30sec Row or Bike 30 sec Single arm bottom up KB press (15s/arm) B. Mobility Rotating scorpions 60 seconds C. Specific

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WOD

Thursday, June 24th 2021 Warm-up A. General 2 rounds 30sec row or bike 30sec Air squat 30sec high box step ups B. Mobility B1. Soft Tissue Mobilization Foam roll/Lax ball

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WOD

Wednesday, June 23rd 2021 Warm-up A. General 2 rounds 30sec Bike/Row/Ski 30secs of 1 air squat every 2,4,6 seconds B. Mobility Standing banded psoas march 20 alternating reps C. Specific

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WOD

Tuesday, June 22nd 2021 Warm-up A. General 1 min row or bike @easy 10 Inchworms 45 sec row or bike @mod 10 banded pull aparts 30 sec row or bike

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WOD

Monday, June 21st 2021 Warm-up A. General 3 rounds 60sec Row 30sec World’s greatest stretch (15sec/side) 30sec Rotating full squat T spine rotations B. Mobility PNF lat stretch on floor

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WOD

Sunday, June 20th 2021 Warm-up A. General Continuous Tabata *2 intervals per movement -Bike, Ski, or Row -Beat swings – Thoracic-Lumbar Rotation -Scap pulls B. Mobility Prayer stretch with foam

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