MWOD:
row 250M
smash pecs/delts on kettle bell
roll lats on roller
stretch wrists
weighted t-spine extension on roller
LIFT:
overhead squat out of rack
5x3
WOD:
52 pick up
*aces = 10 of given suit
hearts: step ups/leg
clubs: push ups
spades: bent over DB rows
diamonds: DB front squats
Jacks: 10 total t-get-ups
Queens: 10 burpees
Kings: 10 box jumps
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