Warmup: ROM, dynamic stretches, 1:00 jump rope, 15 banded pull apart, 15 banded lat pull downs, 15 jumping squats
Strength: Front Squats
10 x 3 @ 75%, rest :60-:90
WOD: 4 Rounds
10 Pullups
20 Cal Row
30 Wall Balls
Cooldown: :45 each of pigeon, low lunge, lying side twist
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