Warm up
Shoulder activation#1
Band pull apart
Shoulder external rotation
Ring shoulder shrugs
Ring rows
Lumbar activation
Banded lateral walk
RDL
Good mornings
Single leg bridges
Super rocks
GHR
WOD
Tabata the following:
-Air Bike
Rest 2 minute
-Ring dips
Rest 2 minutes
-Deadlifts w/115# m/155#
*Your score is your low
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