Warmup: ROM, dynamic stretches, 30-20-10 of Jumping Pullups and Sit Ups
Strength: Bent Over Rows
10 x 1-3 @ 90% Try to start off with triple sets, as you tire, drop to double or single sets. Rest 60-90″
WOD: 20:00 AMRAP
250m row sprints
5 Ring Dips
10 GHD Situps
Cooldown: 5 x Updog/Downdog, roll out and stretch
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