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Warm Up

Couch stretch, 1 min. each side

Arm circles, trunk twists, ankle mobility

2x

20 hollow rock to superman transitions

10 burpees

Strength

3 x 15 T2B

3 x 10 ring dips

WOD

3 RFT

800m run

2 min. rest

Post

5 min. abs, coach's choice