Workout of the day
12 min AMRAP
400 meter run
15 box jumps
15 ring rows
20 DB Single Arm Strict press Rx 35/20 Rx+45/35
*rest 3 minuets *
10 min AMRAP
200 meter run
10 Box Jumps
10 DB Single Arm Strict Press

Post Murph
Workout
15 min stretch & mobilization
NFT 20 min recovery row damper setting @2 *rest as needed*
15 min Myofacial

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