April 11, 2019

Warm up

5 minute full body flow

Then

4 rounds

10 lunge and reach (3 seconds at bottom, 3 seconds at top) total

20 band pull aparts

20 seated banded hamstring curls

5 compression squats

Strength

Box squat

5×5

Wod

Amrap 9

5 hang power cleans

10 push ups

15 wallballs

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