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"The Jurassic"

Warm up 3 rounds 50 m sled push (very light) 50 m sled pull (very light) 3 rounds 25 m lateral sled pull 25 m lateral sled pull 3 rounds...

"Quadrosaurus Rex"

Warm up 3 rounds 10 side lunges 10 soldier kicks 3 rounds 4 spiderman lunges 12 body weight squats 3 rounds 12 leg curls (light to...

Pepper Spray Tips

pepper spray practice! Make sure you have the safety off! if you pull it, use it. I like pepper spray because you can use it at a...

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