Ankle mobility/ bottom squat prep
5 min AMRAP
5 Push ups
5 air squat
5 pull ups
Strength
3x5 back squat -all at same weight
3x5 bench press - all at same weight
Conditioning
250m row x 10
Rest the time it takes you to row . if you are in partners rest the time it takes your partner to row. Record slowest row time
Recovery
Pec smash with boobell
Couch stretch 2 min per side
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