Warmup: ROM, dynamic stretches, 10 of each squats, pushups, sit ups, single leg glute bridges, ea
WOD: 12:00 AMRAP
15 Med Ball V-Ups
12 Sit Throughs
9 Box Jumps
then
12:00 AMRAP
10 Pike Push-up
10 Right arm KB Swing
10 Left arm KB Swing
10 KB Lunges
Cooldown: roll out and stretch
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