Warmup: ROM drills, 50m high knees, 50m butt kicks, 100m karaoke (turn around at 50m)
WOD: 20 min AMRAP
10 Burpee Pullups
15 med ball GHD sit ups (20/14#)
20 Box Jumps (30/24#)
25 Arm haulers
*for added intensity, wear a weight vest*
Work on goals, write new ones if all of yours have been achieved.
Roll and stretch
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