Warmup: ROM drills, dynamic stretches, 15 ring rows, 15 front squats with bar, 500m row Strength: Bent Over Rows 10 x 5, @ 75% 1RM WOD: 3 Rounds 8 Front Squats @ 65% (Tempo 30×0) 30 KB swings (53/35#) 2:00 row (for Cal) Cooldown: 25 GHD situps, 25 GHD Back extensions.
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