Warmup

(2x) Short Lap, 10 Travelling inchworms, 10 Toy Soldiers, High knees (up & back), Butt kicks (up & back)

All Classes

Banded Samson 2:00min ea.
Side Hip Smash 2:00min ea.

Advanced

Tabata For Rounds 16:00 minute max

20seconds WORK, 10seconds REST
Row Sprint
ATW Planks
DB/KB DL (45#/35#)
Hanging Heel Taps (Rings)
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(at the very end of wod)
100 Double Unders
100 Reverse Crunches
 

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