Warmup: ROM, dynamic stretches,
30 jumping jacks, 20 squats, 20 plank shoulder taps
Strength: Back Squat or Goblet Squats
10 x 3 :30 rest
WOD: 20:00 AMRAP
30 Wall Balls Or KB Swings
20 lateral lunges, alt
10 GHD Sit ups or V-Ups
500m Row or 400m Run
Cooldown: Roll and stretch
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