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Things you need:

  • Weights/Resistance
  • Rolled towel

Warmup

x2 rounds

Mash Up

  • Squat + Fwd punch
  • Lunge + OH press
  • Cross punch + Lat lunge

Mobility/Movement

  • Rolled Towel Uex Mobility Series

WOD

1’ Slow / 30” PP

x2-3

  • Front raises
  • Lateral raises w/ ER
  • Rear delt raise
  • Row with ER

Cooldown/Correctives

  • Dead bug TUT

Mindfulness

Don’t give up
This is a process, not a miracle!