Dynamic Warm Up – Mobility Prepare for..

5rds for time of:
400m run
20 squat box jumps
10 ring rows
20 sit-ups

B: Cool Down 5 min3-5 minute Smooth Bike/Row. Foam roll legs,hips,back shoulder blades to Lats.  Pick a core exercise, sit-ups, V-ups, flutter kicks, hollow rocks etc. 20-30 reps break, stretch, repeat until accumulated 100 reps.

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