warmup:
400m run
dynamic
8 kb squats
4 tgu's
8 sdlhp
x2
kb walks
ropes
x2
WOD 1:
6 minutes tabata style
dual russians
dual swing to high pull
dual snatch
WOD 2:
20 secs dual suitcase hold
20 secs dual hold in the rack
20 secs dual hold overhead
60 secs plank with only two limbs touching the ground
3 rounds
16/12
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