
400m run or row
2 rounds:
5 pull ups
10 pass throughs
10 Lunges
5 Toes to bar
Mobility
Quads and Lower back... upper back if you have time.
Strength
5/3/1 Back Squat
Basic rotation is week 3 (HEAVY!)
Advanced rotation is week 7 (Deload!)
WOD
Off
Endurance
40 minutes easy or some soccer.
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