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Good evening Root Down….

I hope you all had great, healthy and safe weekends.

I will be out of town all this week. MetCons will be posted as usual. Class times will be as usual. Open gym policy if needed. I will see you all Monday, 10/30.

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Recommended Stretches

- Thoracic (Upper Back) Roll-out

- Rig wrist stretch (Fingers up/Fingers down)

- Pride Squat (use rig for stability)

- 10 PVC Pass throughs

Strength

Sumo Deadlift

5-3-2-2-1

MetCon

5 Rounds for Time

- 100M Farmer’s Carry/50R and 50R (44/35)

- 12 Sumo Deadlift High Pulls (Same KB)

- 12 Goblet Squats (Same KB)

Score will be heaviest Sumo set and total time in MetCon. DOWORK!