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Dynamic warm up
6 of each
pvc arm circles
Group warm up
6 count burpees
10 each of
bottom squat hold 30sec-1 min (first round only)
push ups (2nd round hand release)
Emom for 8 minutes (from the floor)
4 front squats
You may change weight as needed
Tabata sit ups.
8 rounds of 20 seconds work 10 seconds rest. Score the lowest round.
Roll quad w bb