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“12 x 25” Dirty Dozen Beatdown
Welcome
One FNG
Mission
PrinciplesPax
Dropout
Simmons
Slurpee
Footloose
Wrong Way
Mercy
Hazmat
Moana
Isoceles
Woodstock
Rockwell (FNG)
Flo (Q)Warmup
25 SSH in cadence
OYO arm circles, twists & squatsThe Thang
25 reps of 12 exercises using 25-35lb coupon
Lower body
Upper body
CoreSwings
Merkins
Hammers (2 is 1)
Run 100 yards
Squats
Rows
Flutter Kicks (2 is 1)
Run 100 yards
Lunges
Presses
Big Boys
Run 100 yards
Deadlifts
Curls
LBCs
Run 100 yardsRepeato for 45 minutes
Cool down
COR 12
Six was Wrong Way
NOR
FNG “Rockwell”
Announcements
COT
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