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Warm Up

Couch stretch

400m run

20 mirandas

20 kigh kneee stretches

20 tin soldiers

20 hip bridges

50 butt kicks

Strength 

Push press

8 min. EMOM

5 @  50%

WOD 

10 min AMRAP

10 KB swings

10 goblet squats

*every minute do 3 burpees

Post 

60 ring hold leg lifts

Shoulders with bands