Warmup: 500m row, then- movement prep with Coach

  1. EMOMx10 min- 1 Hang Power Clean, climbing
  2. 3 sets- Max Unbroken Strict Pullups (minimum 5), 100 Foot Unbroken Walking Lunge with DB’s held at sides- heaviest possible, rest 3 min


-2 min modified pigeon pose

-2 min lacrosse ball glutes

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