Warm up:
Run or row 500 meters
Then, 3 rounds of:
10 shoulder stretch with pvc pipe
10 burpees
10 abmat sit ups
10 walking prisoner lunge steps per foot
Strength:
Deadlifts 5-5-3-3-3
Then: 30 one leg straight leg dumbell deadlifts per side (25/15)
WOD:
7 deadlifts (275/180)
14 back extensions
14 toes to bar
100 foot broad jump
AMRAP 20 minutes
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