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warm-up

row 250

10 x’s each (spiderman, sampson stretch, superstars, leg swings each direction)

lat stretch :30 sec each side x 6 (3 each side)

10 x’s each ( pvc rotations, sp, pp, pj)

strength

push-press

1-1-1

WOD

4 rounds

40 lunge steps

30 box jump 20/18

20(10 each arm) single arm db shoulder 2 overhead 40-55/20-40