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Warm Up: 

  • High Knee, Butt Kick, Lateral Shuffle

  • 20 plank ups (elbows to hands) or shoulder taps 

  • 20 PVC Press  

  • 20 Pass Thru 

  • 20 PVC Good Mornings
    *repeat these movements cutting the reps in half 


AMRAP x 20 Minutes: 

  • 400m or 20/15 cal bike 

  • 15 Ball Slams 

  • 15 Hollow Rocks/ 30 Hollow Body Flutter 

  • 15 Lateral Overs 

Cashout: 1- 10 

  • Sit Up 

  • Russian twist 

  • In and Outs