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March 8, 2023

“Activation”

3 Times through

1:00 - 10 Unweighted Lateral Step Up (Left)

2:00 - 10 Unweighted Lateral Step Up (Right)

3:00 - 30 Hollow Rocks

4:00 - 15 Superman Raises (Hold 2 seconds at top)

5:00 - 10 Half Kneeling Windmill Press (Right)

6:00 - 10 Half Kneeling Windmill Press (Left)

Bike Waves

60 Cal Bike

Rest 4 minutes

60 Cal Bike

Time Cap of 16 minutes.

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