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Thursday

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Triumph Strength & Conditioning - CrossFitWarm-upWarm-up (No Measure)"Foam Roll Lats Quads IT band Piriformis Calves 2 rounds 200m run 1st rd high knees 2nd butt kickers 10 ring rows 10 straddle lat stretch 60 arm circles "Warm-up (No Measure)"Running tech Rope climb tech"Part 1 Metcon (AMRAP - Reps)"5 rounds 3min…

Tuesday

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Triumph Strength & Conditioning - CrossFitWarm-upWarm-up (No Measure)"1min jump rope 2 rounds 10 wrist circles 10 giant arm circle 10 up to down dog 10 samson lunge 30sec HS hold/plank"Warm-up (No Measure)Skill "HSPU Dips Pull ups Waiters Carry "Part 1 Metcon (AMRAP - Rounds and Reps)"35min AMRAP 300m Row 7…

Friday

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Triumph Strength & Conditioning - CrossFitWarm-upWarm-up (No Measure)"Foam roll calves 2min each leg"Warm-up2 rounds 200m run 10 russian swings 10 pvc passes 10 around the head 10 OHSWarm-upWarm-up (No Measure)Snatch warm upPart 1 Metcon (Time)"3 rounds 400m run 25 KB Swings 5 Hang Power Snatch 165/105"Cool Down couch stretch 2…

Thursday

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Triumph Strength & Conditioning - CrossFitWarm-upWarm-up (No Measure)"Dynamic Pass high knees "Warm-up (No Measure)"3 rounds 1min HS hold 10 air squats 10 push ups 60 arm circles "Part 1 Metcon (Time)"15 DB Front squat (Unbroken) 1 shuttle run 15 DB Push Press (Unbroken) 1 shuttle run 15 DB Thursters (Unbroken)…