Warmup: ROM drills, dynamic stretches 500m Row or 400m Run WOD: 2 min plank 45 sec side plank, each side 20 Pull-ups 20 WTD sit ups (at least 10#) 20 dive bombers 40 cal row 40 hand release push-ups 40 GHD Back extensions 60 leg levers 60 arm haulers 60 knees to elbows in side more »
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