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Warm-up
45s@ each
90/90 series,
Lunge-step/Knee-hug,
Up dog/Down dog,
Pigeon to cossack,
Side laying internal rotation stretch
7-way shoulder
Strength
Bench press 3@75%, 3@80%, 3@85%
WOD
2 rounds:
1000m row,
5 Front squats,
10 Ring dips,
15 Chest to bar

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