Warmup: ROM, Dynamic stretches, 15 Good mornings PVC, 20 Jumping Pullups, 25 back extensions
Strength: Deadlifts
5 x 5 @ 80%; Rest :60-:90 between sets
WOD:
1000m row
then 5 Rounds of 3:00 AMRAP/1:00 Rest between rounds:
5 Toes to Bar
10 Lunges, each side
15 Ball Slams
then
800m Run
Cooldown: Roll out and stretch
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