Warmup: ROM drills, dynamic stretches, 15 ring rows, 15 front squats with bar, 500m row
Strength: Bent Over Rows
10 x 3, start with easy weight and build each round until the 3rd rep is challenging. Finish rounds at that weight
WOD: 3 Rounds
8 Front Squats @ 65% (Tempo 30×0)
15 KB swings (53/35#)
3 min row (for Cal)
Cooldown: 25 GHD situps, 25 GHD Back extensions.
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