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Warm Up 

Jog 200m

30 lunges

25 push ups

20 squats

10 burpees

5 pull ups

Strength  

Front squats

10-10-6-4-2-2-8-8 

WOD 

4 RFT

400m run/row

30 air squats

 Post 

25 russian twists

25 heel taps over kettle bell

25 knees to elbows in plank position