Warmup: ROM, dynamic stretches, 400m run, 15 bent over rows with bar, 20 pushups, 25 situps, 30 squats WOD: “F’ing Forties” + 6 46 reps of each: Box Jumps (24/20″) GHD Situps KB Swings (53/35#) Walking Lunges Toes to Bar Back Extensions Wall Balls (20/14#) Burpees Squats Shuttle Sprints Cooldown: Roll and stretch
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