Warmup: ROM, dynamic stretches, 10 dead bugs, 15 ski jumps, each side, 2 min jump rope
WOD: 3 Rounds for time:
1000m Row
20 Med Ball sit up with throw
30 Box Jumps
40 Supermans
Cooldown: Updog/Downdog, pigeon, Hamstring stretches. Roll IT bands
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