Warm up
4 rounds
run/row 200m
5 T raises (5/8lbs)
5 I raises (5/8 lbs)
5 squats
strength: Turkish getup
6 on each side
build up to a challenging weight
WOD
3 rounds
5 devil press (15-25 lbs DB)
10 push ups
30 mountain climbers
100m sprint
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