Warmup: ROM, dynamic stretches, 10 inchworms with pushup,
10 jumping squats, 10 lunge with twist, 400m/2:30 run
WOD: 3 Rounds for time:
10 Atomic sit ups
20 KB Swings
30 Hollow Rocks
40 Arm Haulers
400m run/500m row
Cooldown: Ab circuit, Roll out and stretch
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