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Warm Up

6 mins. of

5 ring rows

10 push ups

5 burpees

...then pass throughs

Strength

4 x 10

Back squats

50% of body weight

3 second pause at the bottom

WOD

3 RFT

400m run

30 squats

rest 1 minute

Post

3 x 20 windshield wipers

Foam roll IT bands