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Basement workout w Noah

Dynamic Warm up

Med ball tosses - chest, overhead, side shovel, under hand, wall ball

Tabata w Mace

overhead w squat x 8

squat and curl x 8

Bench press w hip bridge x 4

Back Extensions x 4 * no mace

Russian Twists x 4

Straight arm shoulder lift x 4

3 Rounds

Dead Lift #145 x 5

Body weight rows x 7 on TRX Slam Ball x 9 #20

Hamstring strap stretches.

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