Warm-Up:

3 sets of 3 inch worms, 2 crab bridges, 5 push ups, 5 squats,

Then 5,4,3,2,1 with an empty barbell, straight leg deadlifts, bent over row, muscle clean, squat clean, push


Mobility:Hips


Skill: None


Strength: 


Metcon:  


Optional Core:

50 Back extensions
50 Situps
50 Superman
50 V-ups

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