Thursday

Warm up
1000 m bike
Stretch/Mobility
Roll out arch of feet with Lacrosse Ball. Calf Stretch, Couch Stretch, Banded
Hamstring Stretch, Tim Tam Gun on calves and IT Band. Hip Stretch (pigeon).
Ankle stretch on a box. Lat stretch. Forearm stretch.

Workout
7 Rounds for time
20 Cal Bike Erg
15 wall balls
10 TTB
5 Power Cleans 80/60kg

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