PVC Lat Stretch(On box) x :30
PVC Lat Stretch (wide) (On box) x :30
PVC passes x 12
BB(naked) Upright Rows x 12
Push up lunge x 6 per side
Pretzel* x :20 (R/L)
Jump Squats or Jump lunges x 10/20(10 per leg)
Metcon (AMRAP – Rounds and Reps)
20 Min AMRAP
15/12 Cal Row or AB
1 Rope Climb
15 Box Jumps

Strength Programming
Choose a Strength Portion you have not done this week from Wodify.

Comp Training
10 Minute EMOM
100m Sprints

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