Warmup: ROM, dynamic stretches, 4 x :30 single leg jump rope, alt sides; 15 rest
then
3 rounds, 1:00 each
Walking lunges
HRPU’s
Bird dogs
Strength: Bench Press
5 x 2 @85%
WOD: 4 Rounds for time
10 DB Front Squats
20 DB Tri-kickbacks, 10 ea
30 Sit-ups
Cooldown: Chest stretch, spinal twists, side angle, shoulder rollover
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