mwod:
row 300m
roll quads x 20
lax ball glutes x 1 min/side
outside hip stretch x 1 min/side
bottom squat x 2 mins
lift: 5 sets for max reps in 15 min time limit
squats @75%
kb swing (35/53)
wod:
3 rounds for reps; one minute stations
row for cals
sit ups
med ball twist
p-ups
rest
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