Warm-up: 200m Run then 3rds of: 10 Glute Bridge 10 Single Arm OH Walking Lunge Strength: Back Squat 8 x 65/70/75% WOD: 400m Row then 4rds of: 10 Thruster (95/65) 10 T2B Finish: 3 sets Bottoms Up KB Carry x down and back gym length each armRead More
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