Warmup: ROM, dynamic stretches, 15 jumping squats, 15 jumping lunges, 10x :30/:30 plank holds
WOD: 3 rounds for time
500m row (400M Run)
20 Atomic Situps
20 OH lunge steps (25# Plate/KB)
20 Hand release push-ups
20 Pullups (Pike Push ups)
Cooldown: roll and stretch
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