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MOBILITY
QUADS STRETCH
SPINAL TWIST
KNEE TO CHEST

WARM UP
4 RDS
10 BROAD JUMP
20 CRUNCH
30 AIRPLANE

WOD
FOR TIME
30-20-10
KB/DB A. SWING
KB/DB GOBLET SQUAT
60-40-20
SIT UP

* IF KB/DB IS TOO LIGHT, DO SINGLE ARM SWING FOR THE SAME REPS OR INCREASE REPS (60-40-20)