A.21-15-9 for time
-row (cals)
-burpees
-russian swing @ 55/35
B.hollow to arched roll w/5 seconds ea side X 2 X 3; rest as needed
Performance
A.12:00 block
-clean and jerk @ 70% X 2
-bad PNF X 15 seconds
B.@ Z2 for 15:00
Row 300 meters
20 box step-ups @ 24/20
Side plank X 20 seconds ea
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