Warmup: ROM, dynamic stretches, 15 inchworm + pushup, 20 jumping squats, 800m run or 1000m row – easy pace.
WOD: 21-15-9
250m row, hard pace
Push Press (95-115/45-65#)
200m run
Atomic sit ups
Cooldown: 30 plank crunch (knee to right tricep, middle, left tricep, alternating sides), roll and stretch
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