Grandi 101 – –

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CREW101

Metcon (No Measure)

A. AMRAP 30 min @nice and easy tempo

Run 1 round around the house

16-24 Steps Strict Bear Crawl at the same spot

8-10/8-10 Banded (light band) Shoulder external rotations

8-10/8-10 Single arm front leaning rest with thoracic rotation

Run 1 round around the house

16-24 Steps Banded side steps (4 left, 4 right ..)

10-15 Bear Hug AtlasBall Squat @medium weight

10-15 Ring row OR 5-10 Strict Pull-ups

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