Warmup: ROM Drills, dynamic stretches, 15 strict press with PVC, 400 m run
Strength: Strict Press
Warmup to 90%
Then 10 x 1-2, :60-:90 second rest between sets
WOD: For time
1000m row or 800m run
Then 3 Rounds of
25 squats
7 Bent over rows (75-125/45-95#)
Then
1000m row or 800m run
Cooldown: roll out and stretch
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