Warmup: ROM, dynamic stretches, 400m run, 10 dislocates, 10 Push press with PVC, 20 walking lunges
WOD:
800m Run
3 Rounds of:
10 Push-ups
50 Mason twists, ea
20 Alt. Jumping Lunges, each
50 Arch Rocks
10 Barbell Row (55/75#)
50 Squats
Cooldown: 50 Good morning darlings, roll out and stretch
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