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Warm Up
3 rounds
10 Spider Lunges
5 Hanging Scap Retractions
10 squats
5 Plank to squat

1:30 Death Stretch/ side (:45 low/ :45 high)

Met Con
Working in 1 minute Intervals with 1 minute rest
50 KB swings (24/16)
40 Box Jumps (24/20)
30 Burpees
20 Toes to Bar (scale to hanging Knee Raises or V-Ups)
10 DB Renegade Rows (M: 40, W:25)
20 Toes to Bar
30 Burpees
40 Box Jumps
50 KB Swings

Band Hamstring series

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