Warmup: ROM, dynamic stretches, :45 each of Jumping jacks, Squats, Pike pushups, Tuck-ups
Strength: Bench Press
5 x 5 moderate to heavy weight
WOD: 4 rounds
12 push ups
24 sit ups
12 tricep dips
24 glute bridges
12 plank up-downs
24 flutter kicks
12 bicycles
24 mountain climbers
Cooldown: Childs pose, pigeon, saddle, twist
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