Warmup: ROM, dynamic stretches, 10 inchworms with pushup, 10 jumping squats, 10 lunge with twist, 400m/2:30 run WOD: Tabatas :20 work/:10 rest, 32 rounds/8 each Lunges Pushups Sit-ups Squats There is no rest between exercises Then 50-40-30-20-10 reps for time: Mountain Climbers Flutter Kicks Superman’s Cool down: Roll out and stretch
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