Warm up
Overhead banded circles 20 both directions
10m OH duck walk
External rotations 20 reps
10m crab walks
Band walks (Lateral & FWD/REV)
Lunge complex 5 reps each direction
Skill
Movement standards
WOD
Fat Cindy
20 minute AMRAP
5 weighted pull ups
10 weighted push up
15 weighted air squats
w/20 vest m/45 vest
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