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WARM UP: 3 rds-
Bear crawls
walking lunges
20 pull aparts

MOBILITY:
banded hip distraction- 2 mins
banded front rack- 2 mins
athlete’s choice- 3 mins

“Fran”
For time:
21 – 15 – 9
Thrusters 40/ 25kg
Pull ups

Recovery/ Accessory: 3 rds-
10 flyes (DB or banded)
10 face pulls