Monday, January 9th

Warmup: 4 Rounds of:

2 minutes bike or row,

8 Hip Extensions,

30-45 second Plank Holds,

8 Ring rows,

8 Weighted Knee ups,

8 Pushups

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Strength: 3 x 10 back squat (55-65% of 1RM)

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WOD: 10! Wallballs, 3xDU's