Friday

Warm up:
1000m row @ 18 spm

Mobility

Strength/Skill:
GOAT for 10 min

WOD:
15 min total
2 min max effort row (for calories)
1 min rest
4 min AMRAP
15 push-ups
10 toes-to-bar
1 min rest
4 min AMRAP
15 jump squats (45/35lb bar)
10 kb swing (24/16kg)
1 min rest
2 min max effort row (for calories)






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