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Warm Up

Bird dogs/fire hydrants
2 min. on machine at about 70%
2x
30 lateral lunges
20 squats
10 burpees

Skill

Double under work
3 rounds
30 double unders/10 burpees
100 singles

WOD

3 rounds
1 min row at 500 m pace
1 min jumping lunges
1 min plank

Post

2x
25 russian twists
25 heel taps
40 knees to elbows in plank position