Warm up:
Derek hated mine, so he gave you a new one, and it is something like....
Around the world
Pull ups
OHS
Shoulder stretch
500m row
Stabilizer:
50 hollow hold to supermans
Strength:
Back squats
5x5 at 60%
Metcon:
10x
30 cal row
10 HSPU
20 minute time cap
***Cash out - 30 thruster 52.5/35kg
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