Warmup
400m run or row
2 rounds:
5 pull ups
10 pass throughs
10 Lunges
5 Toes to bar
Mobility
Roller on the legs after the long run this weekend.
Strength
5/3/1 Shoulder Press
Basic rotation is week 3
Advanced rotation is week 7
WOD
7 min AMRAP
30 kettlebell swings @ 53/35
20 push-ups
Endurance
Off.
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