WARMUP:
3 Rounds:
:25 Ipsilateral Dead Bugs
3R/3L 5 Sec Side Pillar Hold Hip Drop And Reach
20 Hip Bridge
5 Wall Squats w/ 3 Sec Hold
5R/5L Rotary Med Ball Toss
(rotary med ball toss demo: second exericise in this video https://www.bing.com/videos/search?q=exercises+with+rotation&view=detail&mid=03A37E368549B302EEB703A37E368549B302EEB7&FORM=VIRE)

WOD:
5 Rounds
AMRAP 4
400m Run
Max Cal Row
Rest 4 minutes between rounds

*Feel free to sub a bike for the row…muahaha
*Score is total cals

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