Warm-Up:
Row 500M
Run 400M
Power Skip 100M out / Run Backwards Back
15 Shoulder Dislocates
20 Overhead Squats
20 Side Lunges (10 ea leg)
Stretch
20 Push-Ups
25 Sit-Ups
20 Supermans
WOD: (4 Rounds)
20 Squats w/ Calf Raise
10 Jump Squats
Row 300M
20 Wall Ball
10 2 Push-Up Burpees
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