Friday Warm up Workout
Warm Up
30-40 band pull aparts + banded hip activation
then
3 rounds
40s easy -> 20s moderate -> 10s fast with ROW
3+3 reverse lunge + elbow to floor strech
3 inch worm with push up
3 dynamic squat strech
6 db hang clean&jerks
3+3 single arm DB Thrusters
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