Warmup: ROM, dynamic stretches, 500m row, 10 PVC OH squats on the wall, 10 lunges, 10 box jumps, 10 sit ups
WOD: 4 rounds for time:
250m Row
10 Overhead Squats (75/55#)
10 Barbell Back rack step ups (75/55#)
10 Burpees
Cooldown: 3 x 45 sec side plank hold, each side. Roll out and stretch. Work achilles and shoulders.
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