Warmup: ROM, dynamic stretches, arm circles, 15 goblet squats
Strength: Back Squat – 20×1
Warmup to 85%
Work: 3 x 5
WOD: 15 min AMRAP
20 Double unders
10 Pull-ups
10 Overhead squats (95/65#)
Cooldown: roll out shoulders with lacrosse ball, stretch calves and achilles
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