Warmup: ROM, dynamic stretches, 10 prisoner squats, 10 pushups (hold a tight, low position for 2 counts), 200m easy pace run
WOD: 4 Rounds
15 Hanging leg raises
20 Wall balls
Cooldown: banded shoulder stretches (contract/relax x 3), spend a lot of time rolling and stretching the achilles and calves
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