Warmup: ROM, dynamic stretches, 500m row then 30-20-10 of Wall balls and Goblet Squats Strength: Front Squats 10 x 5 % 85%, rest :60-:90 between sets WOD: 3 Rounds 10 Good Mornings (65/85#) 20 Front Rack Lunges, alt (Same bar) 30 Hand to Feet Pass throughs with weighted ball 500m row Cooldown: Roll out and more »
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