Warmup: ROM drills, dynamic stretches, 15 ring rows, 15 front squats with bar, 500m row
Strength: Bent Over Rows (DB or BB)
5 x 5 Moderate weight
WOD: 3 Rounds
8 Front rack lunges, ea
16 KB swings
2:00 row (for Cal)
16 Atomic sit-ups
8 Pull ups
Cooldown: 25 Hollow rocks , 25 GHD Arch rocks
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