Warm up 3 rounds:
10 x OH PVC Squat
10 x Push Ups
3 x Pull Ups

Helen 3 rounds for time:
Run 400m
21 x KB Swings
12 x Pull Ups

Abs
Wood Choppers
Anti-Rotation Bands
Medicine Ball Crunches
Ab Wheel
Plank Push Ups
Dead Bugs
Plank Crawl
V-Up Hold
Banded Bird Dog
Bicycles
Flutter Kicks

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