Warm Up:
3X's
Shuttle Run
10 pull ups
10 Push Ups
10 Boot Strappers
1 min Plank  

Mob:
Athlete's Choice 

PAW: Progress Assessment Week. Pick a movement you want to test. 

WOD
16 min HITT
Med Ball Sit Ups
DB renegade rows
Med Ball Cleans
DB Push Press

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