Warm-up
Dynamic
– Squat Shuffles 100ft.
– PVC Passthroughs x10

Foam roller t-spine extension (Kelly Starett – https://www.youtube.com/watch?t=343&v=vYTHwlV78y4)
Hip opener stretch (Kelly Starett – in video link above)

500m Row
10 Squats (hold at bottom for 10 seconds)
5 Pullups
10 Deep Lunges

Workout of the Day
“FRAN” Redo
See if you can improve your time from 9/21
21-15-9 Reps of:
Thrusters
Pull-ups

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