Warmup
5 min run
100m grapevine (50m each side)
10 squats
10 push ups
20 sit ups
20 back ext.
20 kettlebell swings (very light)
Mobility
Pick 2 muscle groups and spend 2-3 minutes on each.
Strength
Off
Endurance
Time Trial
2 miles
WOD
10-9-8-7-6-5-4-3-2-1
Pull Ups
Box Jumps
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