Warm up:
Row 350 m at warm up pace
Mobility
Shoulder stability-T, Y's, and I's (use boxes for a bench):
2 x 10 T's
2 x 10 Y's
2 x 10 I's
1 x 10 Forearm plank scap push up
1 x 10 cobra to downward dog
6 MINS accumulated hang time
WOD:
3 Rounds:
400 m Run
Box Jumps (24/28)
Rx2: Lower box
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