Warmup: ROM drills, dynamic stretches, :30 squat hold, 10 squats, 15 KB swings
Strength: Back Squat
Warm-up to 65%, then 5 x 1 Increasing weight to hit a new heavy single.
WOD:
AMRAP 20 minutes:
30 KB Swings
400m Run
50 3-way Crunches
Cooldown: up dog/down dog x 4, stretch calves and shoulders
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