Warmup: ROM, dynamic stretches, 30 Jumping jacks, 30 High knees, 10 Flag Push ups, :60 hollow hold and arch holds
Strength: Bench press
10 x 3 @ 75% 1RM with :60-:90 rest
WOD: 25:00 AMRAP
10 Wall Balls
10 Flag Push ups
10 OH Lunges, alt
10 KB Swings
10 Box Jumps
200m run
Cooldown: Roll out and stretch
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