Warmup: ROM drills 500m Row WOD: 2 min plank 45 sec side plank, each side 25 Pull-ups 25 WTD sit ups (at least 10#) 25 dive bombers 50 cal row 50 hand release push-ups 50 GHD Back extensions 25 leg levers 25 arm haulers 25 knees to elbows in side plank, each side 50 4-ct more »
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