Warmup: ROM, dynamic stretches, 30 seconds of jumping jacks, high knees and butt kicks
WOD:
5 Rounds:
:45 Handstand hold
:45 Squat Hold
:45 Plank
then
2 Rounds
60 Squats
50 Box Jumps
40 Sit ups
30 Pushups
20 Bent Over Rows
10 Dips
Cooldown: roll out and stretch, focus on back and shoulders.
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