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Wednesday

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Triumph Strength & Conditioning - CrossFitWarm-upWarm-up (No Measure)"Pigeon 1min each side Chest opener 1min each side" "Teams of 2 10cal row /Plank,Squat 20s hang on bar (passive) 30 Jumping Jacks 20 lateral lunge 10 Partner burpees (5 each)"Warm-upWarm-up (No Measure)Skill work "Thruster, toes to bar 2 rounds 10 BB thrusters…

Tuesday

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Triumph Strength & Conditioning - CrossFitWarm-upWarm-up (No Measure)"2 rounds 10 spider lunge 10 up to down dog 10 tuck jumps 60s KB hold 10 KB Squats"Part 1 Back Squat (E2MOM 10-8-6-4-2-1-1-1-1-1)Part 2 Handstand Hold (1 attempt max Handstand reps = seconds in hold )Cool Down Metcon (No Measure)"Foam roll quads,…