7/10/12

Warm Up:

5 minute row

Xfit SWOD:

Box squats, 3×12 reps on the 3:00 send-off (roughly 60% of 1RM)
Good mornings, 3×12 reps on the 3:00 send-off
Back extensions 3×6-8 reps slow and controlled
Abmat sit up’s 4×10

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