Friday, February 16th

Warmup: 12 minutes of

20 banded pull aparts

1 dumpster dash

2 forward rolls

20 banded monster walks

2 minutes squat therapy 

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Friday Flex ~ Super Set 5 Rounds (not for time)

10 Dumbell Incline Press

10 Single Arm Dumbell or Kettlebell Rows (10 on each arm)

10 Standing Dumbell side raises

10 Flat Bench Dumbell Flies

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WOD: 12 Minute AMRAP

1 Rope Climb

6 Alternating Arm KB Snatches 55/35#

12 Calorie Row 

Joe Kusnitz