2:00 T-spine mash on Foam Roller2:00 4-way Banded Glute Activation Steps + 5 Air Squats-Then-AMRAP 5:00*200m Row5 Kip Swings10 OHS with PVC Pipe *Athletes may switch to Pull Ups and Empty Bar OHS after the 2nd round.Strength/skillOn a 12 Minute Running Clock Build to a heavy set of 3 OHSfrom the floor. AMRAP 7 Minutes27...Read More
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