Movement Warm-up Set 

“Flaada Special”  

1 round @ 60%, 1 round @ 70%, 1 round @ 80% 

5 x GI Janes 

5 x Burpee Broad Jumps 

5 x Burpees  

A.  40-30-20-10 AFAP: 

Kettlebell Swings (Russian)  Go Heavy! 

Box Jumps 

Wallballs 20lb/14lb 

B.  100 x Partner sit-ups 

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