Warm-Up
2 Minute Bike or Row
Then,
Three Rounds:
:20 Bar Hang
Halo Squats x 10 Reps
:30 Pallof Hold
10 Mountain Climbers
Strength/Skill
Back Squat
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WOD
8 Minute AMARP:
5 KBS 70/53
10 Defecit Push-ups 45/35lb Plates