Warm Up

attatch skinny band to rig at eye level
2RDS
Banded face pull x 10
pallof press (w/ band) x10
Single arm lat pull down x10 ea
single arm victories x 10 ea

Then
High knees down
but kickers back
crab walk down
duck walk back
250m row

WOD

EMOM 30
min 1: Cal row
min 2: burpees to 2x 45# plates
min 3: wallball

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