Warmup: ROM drills, dynamic stretches, 15 DB side bends, 20 WTD sit-ups, 20 supermans
Strength: Bent Over Rows
Warmup to 75%
Work: 10 x 3 reps with 60-90 seconds rest between sets
WOD: 20 min AMRAP
15 Atomic Situps
20 Wall Balls
500m Row
Cool down: roll out, stretch
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