Warmup: ROM, dynamic stretches, 10 banded pull downs, 10 banded pull-aparts
Strength: Bent Over Row de-load
5 x 3 @ 65%
WOD: 20 Min AMRAP
200m run
15 Sumo Deadlift High Pull (75#/55#)
15 Burpees
Finish with 50 4-ct mountain climbers
Cooldown: Roll out and stretch
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