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A. Weightlifting: Bent Over Rows – You’ll have 20 minutes to complete -> Work to heavy 10, then 3 x 10 @ that weight B. MWOD: T-Spine C. WOD: 10-9-8-7-6-5-4-3-2-1 Burpee Pull-Ups KB Swings (53/35) RX+ use 70/53 kettle bell weight D. Post-WOD Recovery: Foam Roll Lats
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