Warmup: ROM, dynamic stretches, 1 min deep squat hold, 400m run, 20 lat pull downs
Strength: Bent Over Row 10 x 1-2 @ 85%
Rest :60-:90 between sets
WOD: 4 Rounds
8 SA Thrusters
16 Russian Twists
200m Farmers Carry
400m run
Cooldown: Roll and Stretch
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