Warmup: ROM, dynamic stretches, 500m row, 25 Push ups, 15 Jumping Pull ups, 10 Dislocates with PVC, 50 4c5 Flutter kicks
Strength: Bench Press
10 x 5 @ 85%, rest :60-:90 between sets
WOD: 3 Rounds:
20 Barbell Step Ups (45-65/65-85#), alt
7 Box Jumps
400m run
Cooldown: 100 Leg Levers, Roll out and stretch
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