Dynamic Warm Up – Mobility Prepare for..

A: Strength
20 minute E2MOM
Back Squat  5×3 @80%
Push Press  2-2-2-2-2
Start at 50% of 1 RM & Build weight over sets to 80-85%

B: WOD
Every 4:00 for 16:00

500/400m Row 1.0/0.8 mile AAB

Cool Down 5 min

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