Warmup: ROM, dynamic stretches, 30 sec jumping jacks, high knees and butt kicks, 10 front squats with PVC
Strength: Front Squat
Warmup to 80%
Work: 5 x 5
WOD:
3 Rounds
1000m row/800m run
30 Wall balls
30 Supermans
Cooldown: 30 side V-ups, each side. Roll out and stretch
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