Warmup:
ROM drills, dynamic stretches
500m Row or 400m Run
WOD:
2 min plank
45 sec side plank, each side
20 WTD sit ups (at least 10#)
20 dive bombers
400m run
40 Supermans
60 leg levers
60 arm haulers
80 4 ct flutter kicks
80 4 ct Mountain Climbers
2 min wall sit
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