mwod:
row 200m
pre squat hip opener x1 min/side
lax ball glutes x1 min/side
bottom squat x2 mins
lift:
2 count pause squats 4x4 @65-70%
wod:
a) amrap 6 mins
kb goblet squats x10
kb swings x20
b) amrap 6 mins
v-ups x10
wipers x10
med ball twists x10
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