Warmup: ROM Drills, dynamic stretches, 1 min high knees, butt kicks, and high knees
WOD:
400m Run
15 burpee pullups
20 jumping squats
800m Run
15 Hand release push ups
20 lunges (ea leg)
1000m Row
15 dips
20 Goblet squats
1500m row
Cooldown: work mobility, stretch
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