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Look at those January PRs!  And how is the Dry Caveman Challenge going for everyone?!

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WORKOUT OF THE DAY:

Dynamic Warmup & Mobility: Minute 0 – 15
Hips – take a ball and work through any sticky spots in the back pocket
Coaches’ Choice Group Dynamic Warm Up
Banded Walks, 30’ lateral + 30’ forward & backward

Strength: Minute 16 – 40
Deadlift 5×5 @ 75% – Session 4 of 10

Warm up with 1 set of 10 RDLs with an empty bar. Then begin to load up the bar with incremental jumps of 50-90 lbs depending on how heavy you need to get for your first working set.

If you complete your Deadlifts early due to a lighter load for the deadlift, spend some extra time with 2-3 sets of 8 – 12 Glute Hamstring Raises while the rest of the class finishes their 5 working sets.

Workout: Minute 41 – 60
5 Rounds for time of:
30 Double Unders
10 American KB Swings 53 / 70

Score: Total time

Modify with Russian Swings, but try to keep it heavier than normal.

Cooldown: If there is time left over, stretch out your calves and hamstrings.

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FITNESS WOD:
Complete 3 Rounds of 1 Minute max reps with a decreasing Rest (1 Minute rest in the first round, 30 second rest in the second, and no rest in the final round):

Kettlebell Sumo Deadlift High Pull
Double Unders
Supine Bridge – Either double leg or rotate single leg every 15 sec
Bike