Warm-up: 200m run then 3rds of: 10 Bird Dog 10 OH Plate Step-up 10 Hollow Rock Strength: 1a) Back Rack BB Lunges 3 x 10 (total) heavy 1b) Weighted Chin-up 3 x 6 WOD: 400m run Then 21-15-9 Deadlift (225/155) T2B Then 400m runRead More
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