Row 500m

20 banded good mornings

14 high box step ups

Samson lunges down

Zombie walks back

10 GHD sit-ups

15 dislocates

10 push-ups. 
Team WoD:

In teams of three, alternate to complete as many rounds and reps as possible in 20 minutes of:

10 Goblet Carry Alternating Reverse Lunges

10 Burpees

Each team will get three stations – one work, and two rest. While Teammate A is completing the couplet, Teammate B is resting in the plank position, and Teammate C is resting from the hang position on a pull-up bar. When Teammate A completes their burpees, they tag out Teammates B&C and take Teammate C’s spot on the pull-up bar.

Lax to glutes

Roll quads

Roll posterior

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