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Good evening Root Down…

I hope everyone had a great weekend and Thanksgiving. November is almost over. Only 4 days left to get your steps in!

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Warmup

- PVC Spine extension (Head through Shoulders…R over L/L over R…:30 each side)

- From that position, rotate torso, Right hand to ceiling (:30)/Left hand to ceiling (:30)

- Wide stance floor touch (1:00)

MetCon

10 Rounds for Time

- 10 Box Jumps/Step-ups (20)

- 10 AbMat Situps

- 2 Sumo Deadlifts (225/185)

Score will be total time in MetCon. See you tomorrow. DOWORK!

Mobility

- Hamstring Rollout

- Banded Hamstring/Hip Stretch

- Cobra Stretch