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Things you need:

  • Weights
  • Towel slide

Warmup

x2 rounds

Mash Up

  • Squat + FWD raise
  • Heel grab R + LAT Raise
  • Heel grab L + REV Raise

Mobility/Movement

  • Thoracic Rotation in Tripod and 4pt

WOD

1’ Slow / 30” blast off

  • Squats
  • Lunge Slide R
  • Lunge Slide L
  • Bottom Squats

Cooldown/Correctives

  • Dead bug TUT

Mindfulness

When everything feels complex, make it simple. Break it down into parts, think them through, make it happen.