Warm Up

10 Multi position squat
1 min Foam roll quad
 2x10s Plank and side plank hold
 30s Pigeon stretch
 10yd Heel raises 
 10yd Toe raises
 30s Calf stretch
 10 Ring row squeezes
 10yd Heel scoops 


Front Squat
20min to find 1RM 


For Time 
1,000m row
50 Thrusters (45/35)
30 Pull ups 


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