Warmup: ROM, dynamic stretches, :30 each of jumping jacks, high knees, butt kicks, and handstand hold, then 5 flag push ups, 10 Pull ups, 15 Dips and 20 Sit ups
WOD: 21-18-15-12 and 9 reps, for time of:
Back Extensions or Superman holds
Push-press (65/45#)
Sit-ups
Pull-Ups or Bent Over Rows
Dips
Push-ups
Cool down: Roll out and stretch
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