Warm up

5 minutes

Full body flow

Then

4 rounds

5 cat/cow

5 wall walk

5 reverse Nordic curls

5 wall walks down wall

Strength

5×5

Rdl

5×10

Pendlay row with dbs

5×15

Straight arm lat pull down

Wod

Amrap 12

10 burpee bar hops

20 bent over rows

30 medball cleans

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