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Warm-up: plank progression (front/side/side) elbows and hand variations
30 ft Bear crawl forward
30ft bear crawl backward
30 ft inch worm
10 dive bomber push ups
30 ft rotating lunge
30ft reverse lunge with hands up

Skill: exercises for w/o

Workout: 15 of each (20min of quality movements!)
Windshield wiper abs each side
Get up sit up—5 each side 5 goblet style
OH swing
Push up from ground with hand lift
Heartbeat squat
Superman extension