Warmup
3min Row/run/bike
Couch Stretch 1/1
Banded Front Rack :30 sec each side
Coach led lunge/squat stretch
Strength
Front Squat
5-5-5-5-5-5
Barbell Warmup for WOD
WOD
4 Rounds
5 Heavy C&J
90 Sec DU
Rest 1:30 between rounds
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