Row 400m (Easy)
Banded Hip Thrusts x 30r w/ :30 Hold
Banded Clams x 20 e/s
Russian Baby Makers x 10
Arm Circles x 10 e/d
Then…,
WOD
Complete 5 Sets FT (16:00 Cap)
5 Clusters 155/105#
Row/Ski 350m Bike 15/12 cal
20 American KBS 53/35
Then…
Strength Work
Complete 5 Sets
Front Squat x 3r (BOF/Build)
Superset w/…,
Feet Elevated Straight Leg Hip Thrusts x 15r
Then…,
Core
100 DB Russian Twists, 35/25
Every 20 stop and perform 10 V-up Sit-ups
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