W/Up: Couch Stretch, Bottom Squat Position for 1 min, Band Dislocates, Band Pull Aparts, Foam Roll any sore spots for 2 min
100 - Lunges
90 - Sit-ups
80 - Squats
70 - Push-Ups
60 - V-Sits
250m Row
50 - Russian Twists
40 - RDL's
30 - Clean & Press
20 - Wall Balls
10 - Burpees
Finish with a 250m Row
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