Warm-up
Mobility - 16'
4' hip flexor
4' anterior shoulder
4' quad
4' lat & subscap
B)
Strength & Conditioning
EMOM - 9'
1° min: 10 romanian deadlifts (70% PR clean)
2° min: 8D/8E single arm row (DB/KB)
3° min: 45" plank
C)
WOD
"Lucky sevens"
AMRAP 7'
7 box jumps
7 burpees
7 american swings (24/16)
Rest 3'
Repete
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