Warmup: ROM, dynamic stretches, :45 each – Squat hold, Squats, Bird dogs, Pike Push-ups, Sit ups
Strength: Strict Press
5 x 3 Moderately Heavy
WOD: 20:00 AMRAP
200m Run
10 DB Gainers
10 DB Front Squats
10 DB Push Press
10 DB Side Bends
Cooldown: Cat/Cow, Childs, Pigeon, Saddle poses.
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