Row 300m
lax ball pecs on post x1 min/side
band shoulder traction x1min/side
Smash front hips on roller x1min/side
LIFT:
a1) Military Press
4x8 @65-70%
1xAMAP @65-70%
a2) body rows 5x10
WOD:
AMRAP 15Min
Tire Flip x5
Step ups x10/leg
band pullaparts x20
dubs x30
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