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Warm Up

Shoulder warmups/PVC stretches
3x
10 PVC shoulder press
10 PVC push press
10 hollow rocks
10 jumping squats

Strength

5 rounds
1 min plank
1 min chin up hold

WOD

3 rounds for time
400m run
10 pull ups
20 push ups
30 squats

Post

5 mins coach’s choice abs and mobility