Remembering 9/11

May we never forget the men, women and children who lost their lives on 9/11 and for those who have given their lives protecting our country from attack since that day.

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dynamic movement prep
6 of each
lunge stretch
leg cradle
hand walks
pvc arm circles
Leg swings.

Group warm up
6 count burpees
10 each of
high knees
butt kicks
bottom squat hold 30sec-1 min (first round only)
push ups (2nd round hand release)

50 n 50 ghd

Bottom of dip holds
Muscle up  progressions/practice.
10 minutes

for time

100 abmat sit ups
100 wall ball
100 kb swings  1.5/1

Mad mobi
Press ups
Roll quad w bb


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