Warmup: ROM, dynamic stretches, 10 Flag push ups, 10 Pike push ups, 10 Knee Sit throughs, 20 Squats, 20 Sit ups, 20 Clamshells, banded. R/L
WOD: 5 Rounds
10 DB Bicep Curls
10 Reverse DB Flies
10 DB Lunges
10 Hand Release Push ups
10 Weighted Sit ups
Cooldown: Roll out and stretch
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