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Warmup: ROM, dynamic stretches, 10 PVC arm circles, 500m row, 20 push ups
Stretch: Bench Press, deload
5/5/5 @ 40/50/60%
WOD: 20 min AMRAP
50 – 4ct Flutter kicks
20 Box Jumps
10 Dive Bombers
Cooldown: 10 “gift giving” abs, Roll and Stretch