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Week of December 1-7

Monday, December 2, 2019 Warmup (10 min): 6 min work Lunge 5/side, KB Swings 10 reps, :30 fire hydrant, :15 squat stretch (rig/pole) Strength (20

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Week of Nov 24-30

Monday, Nov 25, 2019 Warmup (10 min): Dynamic Strength (25 min): 6 rounds @3-4 min/round a) Squat 40, 50, 60% x 5, 70% x 3, 80% x

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Seasons

This is about music, but really it’s about success. I miss David Letterman–for many reasons, not least because his show featured some remarkable musical performances.

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Week of November 17-23

Monday, November 18, 2019 Warmup (10 min): 3 rounds of 10 light goblet squats, 5 unweighted split squats/side, 15 band pullthroughs, 12 KB swings Strength

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Week of November 11-16

Monday, November 11, 2019 Warmup (10 min): Work for 6 min @ warmup pace Jumprope or Jacks :60 Band Pullthroughs, 15 reps 10 Goblet Squats

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Week of November 3-9, 2019

Monday, November 3, 2019 Warmup (15 min): 8 min work 200m run, 250m row, or 1 min bike 10 Band Pullaparts 20 Band Pullthroughs Strength (25

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