Warm up
5 minutes of toe raises or 125 reps whichever comes first

Then
3 rds
5 cat cows
10 bird dogs
20 dead bugs


Pre test
Max meters in 60 seconds

Workout amrap 20
Run
15 hspu
15 ohs
15 push ups
Row

Post wod
Half kneeling hip flexor stretch
3-5 minutes each side

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