Warmup: ROM, Dynamic stretches, :45 plank, :45 handstand hold, 10 renegade rows 10-15#, 10 slow mountain climbers, 10 Pike Pushups, 20 lunges
Strength: Strict Press
5 x 8 @ 75%
WOD: 12:00 AMRAP
16 Lunges, alt
12 V-ups
8 Clapping Push ups
4 Atomic Sit ups
then
1000M row/800m run
Cooldown: sit and reach, up dog/down dog x 5
Roll and stretch
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