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BWOD #644

Dynamic Warm Up

Cardio Work

20 - 40 yard sprints (30sec-1 min rest in between sprints)

Strength Work

100 Push Ups
100 Plank Reachers
100 Lunges
100 Pull Ups (SUB: Assisted Pull Ups if necessary)

Broken into whatever sets/reps desired. (Example 10 sets of 10 repetitions)
30 Minute Time Limit for Strength Work