Warmup: ROM, Dynamic stretches, 400m run then 30-20-10 of Push ups and Flutter Kicks WOD: EMOM for 10:00, with bar 5 Barbell Rows 5 Behind the Neck Press then 25:00 AMRAP: 400m Run 20 Front Rack Sandbag Lunges 10 Ring Dips Cooldown: Roll out and stretch
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