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Warm Up

Banded shoulders

2 min. run around room (high knees, butt kicks, crab walk, skip, etc...)

2x

20 hollow rocks

20 supermans

20 sit ups

Strength

Deadlift

5 x 3 @ 70-80%

Warm up to this weight

WOD

10 min. AMRAP

5 T2B

10 burpees

15 KB swings 53/35

Post

Coach's choice of 5 min. abs