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Dynamic Warm Up
Core work
Metcon
20 min Amrap
10 med ball to toes
10 side plank reach through left then right
10 1 arm kettle bell get up sit up left then right
10 med ball to toes
10 side plank reach through left then right
10 1 arm kettle bell get up sit up left then right
Conditioning
2k Row
Max Effort 2k Row