WARM UP
200m jog
2 laps side shuffle
2 laps Carioca
1 lap inchworm
1 lap bear walk
10 air squats
10 kip swing
10 shoulder sweeps
10 pass/ATW
to loosen the shoulders after all the rig work this week.
STRENGTH
Front Squat
3/2/1 reps
75/85/95% 1RM
METCON
30 Thrusters (135/95) for time.
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