MWOD: Bottom Squat x 2 min, roll quads and glutes x 2 minutes. tspine ext on roller x 30reps, Band shoulder traction x 1 minute/side, band shoulder traction x 1 minute/side
NEW MWOD SKILL: Perneacs smash (calf mash 2.0)
LIFT : Military Press Test 3RM (15minutes)
EMOTM x 10 Minutes
Squat Cleans x 2 80% of what you lifted last time
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