9-1

-Buy in(3 rounds)

100m-run

10-kang squats

10-pass throughs
-W.O.D.(2 rounds)

50-Russian twists 25/15

400m-run

50-weighted sit ups 25/15

200m-run

50-supermans 

100m-run
-cash out

3-30 sec. Sprints of your choice

Roll/stretch

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