Warmup: ROM, dynamic stretches, 20 push ups, Strength: Bench Press Warmup to 80% of your 1 RM, then 10 sets of 3 reps with 20X1 tempo, rest 1 minute between sets WOD: 5 Rounds for Time 8 Double KB Push Press 8 Bent Over Row 8 inchworms with push-up 2 min jump rope Cooldown: Roll more »
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