Warmup

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

All Classes

Oblique Smash (Foam roller) 2:00min
T-Spine OH Ext. Bias (Foam roller) 2:00min

Advanced

Tabata For Rounds

16:00min cap
20seconds WORK, 10seconds REST
KB Pop Swings
Jump Tucks
Sand Bag Over Shoulder Clean
Kipping Pullups
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(at the very end of wod)
100 Double Unders
100 Reverse Crunches

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