DATE – Wednesday

Warm-up/Mobility
Partner med ball warm up
Lacrosse ball pecs
Shoulder extension mob (barbell on rack / palms down)

WOD A)
5 alternating sets – rest 45-60s between sets:

A1) 5 narrow grip bench press (increase each set to a 5rm)
A2) 12-15 weighted hip extension

WOD B)
20 min AMRAP:

200m run
30 double unders
20 ab-mat sit ups
10 ball slams (40/30)
1 rope climb

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