| Workout 10 rounds 1 Thruster 135/95 3 shuttle runs 1 rope climb 3 shuttle runs 1:00 rest |
| Accessory 3 sets for quality 10 barbell skull crushers 10 hammer curls 10 banded internal rotations/side 10 banded external rotations/side |
| Mobility spend 10-20 minutes flushing out and mobilizing anything that is sore heading into tomorrow! |
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