500m Row
Pec stretch x 30s/side
+
3 rounds:
10 DB Strict Press
25 Banded face pulls
5 MB Slams
Every 3min x 5
5 Push Jerks
10 Ring rows with 2/sec pause
build to 5RM
For Time (12min Cap)
21-15-9
DB Thruster 50/35lbs
Cal Row
3 sets:
8ea Goblet lateral lunges
15 Banded good mornings
rest 60s
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