Warmup

Warmup X 2: Jump Rope x 100, 10 Squats, 10 Pushups, 10 Jumping Pullups, 2 Samson Stretch

All Classes

Hip Flexor Wall Stretch X 2:00 ea side

Advanced

For time:
Run short lap
50 flutterkicks
15 pushups
Run short lap
100 flutterkicks
30 pushups
Run short lap
150 flutterkicks
45 pushups
Run short lap

Intermediate

Same as advanced

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