Warmup: ROM, dynamic stretches 5 x 150m sprint rows with :30 rest WOD: 3 Rounds, using the same bar for all: 200m Run 5 Strict Press (45/65#) 5 Push Press 5 Thrusters then 3 Rounds Max Rep Seated Press 10 Renegade Rows (DB) Max Rep WTD Sit Ups Cooldown: Roll out and stretch
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