Warmup: ROM, dynamic stretches, 500m row then 30-20-10 of Wall balls and Goblet Squats
Strength: Front Squats
10 x 5 % 85%, rest :60-:90 between sets
WOD: 3 Rounds
10 Good Mornings (65/85#)
20 Front Rack Lunges, alt (Same bar)
30 Hand to Feet Pass throughs with weighted ball
500m row
Cooldown: Roll out and stretch
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