Warmup: ROM Drills, 400m run, 10 behind head press with bar
Strength: Strict Press
Warmup to 90% of 1RM
Work – 10 x 2 with 60-90 seconds rest between sets
WOD: 3 Rounds for time of:
500m Row
15 Hanging leg raises
400m Run
10 Ring pike ups
Cool down: 50 4-ct flutter kicks, 50 super mans, roll and stretch
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