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Warm up in motion run backwards a lot Dirty McDeuce Exercise and bear crawl ramp and run around gym Merkins Big bois Squats Curls Flashers Bonnie Blair\u2019s 2 is 1 overhead press LBCs Side lunges shoulder taps 2 is 1 V ups Lunges 2 is 1 chest press Russian twist …<\/p>\n","protected":false},"author":2,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":"","_f3nola_post_qic":"Vagabond","_f3nola_post_pax":"Fast Tax, Fracsac, Hand Grenada, Mahatma, Pinewood, Vagabond","_f3nola_post_workout_date":"2024-10-17"},"categories":[21],"tags":[1851,1004,321,459,340,2621,1749],"class_list":["post-444399","post","type-post","status-publish","format-standard","hentry","category-new-orleans","tag-el-diablo","tag-fast-tax","tag-fracsac","tag-hand-grenada","tag-mahatma","tag-pinewood","tag-vagabond"],"_f3nola_post_pax":"Fast Tax, Fracsac, Hand Grenada, Mahatma, Pinewood, Vagabond","_f3nola_post_qic":"Vagabond","_f3nola_post_workout_date":"2024-10-17","aa":"","ss":"","yoast_head":"\n