Warm-up 2:00 bike, row, ski 3 sets: 5 KB bottoms up press10 DB floor press:15 Bar hang20 Banded pull-aparts Strength/Skill Bench press 10-10-10-10-10 weight by feel WOD Four sets, not for time: 5-10 DipsMax time HS or plank hold6 Turkish get-ups or Turkish sit-ups10 Barbell rowsRead More
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