mwod:
row 300m
lax ball pecs on post x1 min/side
lax ball traps + armpit (subscap) x2 mins/side
"samson" stretch x1 min/side
stretch calves/ankles x1 min/side
lift:
bench press 1@70, 1@80, 5x3@85%
wod:
"fight gone bad"
3x5 min rounds (1 min each)
wall balls
box jumps
sdhp
push press
row for cals
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