I. 50 double unders
500 m row
3 x squats and roll outs
II. Sunday Partner WOD
One person working at a time, split the work
100 Wall Balls
50 knees to elbows
100 push ups
50 kb swings
100 Burpees
Time: 22:30
III. Quad smashing and foam rolling
Rogue Fitness
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