Warmup: ROM, dynamic stretches, 25 hollow rocks, 25 arch rocks, 30 sec Jumping jacks, high knees, butt kicks
WOD: 4 Rounds
Barbell Complex – 10 reps each, with bar (45/35#) Deadlift; Bent Over Row; Upright Row; Strict Press
30 sec Battling Rope
30 Wall Balls
400m Run
Cooldown: Roll out and stretch
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