Warm Up 2X's:

  • 10 air squats 
  • 5 inch worm walk outs 
  • 10 stationary lunges 
  • up and back toy soldiers 
  • short lap 

Mobility:
ankle/ calf mobility 

Skill:
GHD Hip extension 3X8. w/ weight 

Workout:
"Jackie" 
For time:
1000m row
50 45# thrusters
30 pull ups

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