August 13 Cleaning the deads

do 5 reps of the following complex:

3 deadlift + 1 Hang power clean rest and repeat

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February 15th

Chris warm-up

5 rounds of 1min on 1min off of shoulder press

then

same for pullups

Core cool down
v-sit extravaganza
In the v-sit position do 12 reps (L/R equals 1)
Scissors (like flutter kicks)
Chest Tucks
Twists
Bicycle
Crunch
Circles (like iron eagle)