Warm-Up:
Row 500M
20 Windmills
15 Shoulder Dislocates
15 Overhead Squats
Stretch
20 Sit-Ups
15 Pike Push-Ups
20 Supermans
WOD: 10 Rounds
20 Overhead Lunges
10 Ring Dips
10 Push-Ups
10 Bosa Squats
Cool-Down:
20 G/H Sit-Ups
10 G/H Sit-ups w/ Touch
20 G/H Back Extensions
10 Back Extensions
Rope Climb
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