Warmup: ROM, dynamic stretches, 3 x :45 single leg jump rope; :15 rest
then
3 rounds
:20 lunges
:20 HRPU’s
:20 Bird dogs
Strength: Bench Press
10 x 1-2 @85%
WOD: 4 Rounds for time
10 DB Front Squats
20 DB Power Snatch
30 Sit ups
Cooldown: Chest stretch, warrior twists, side angle, shoulder roll over
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