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WOD Core & Cardio | 12/28

45 on, 15 off – 2x rounds 

Bikes 

Speed – 16mph (at home jump lunges) 

Speed – 18mph (at home bicycle crunch) 

Speed – 20mph (at home skaters) 

Rings 

Ring Plank 

Ring Jump Squat 

Ab Extension 

Bodyweight 

Side Plank Crunch 

Jump Rope 

Sprinter Crunch 

Dumbbells 

Woodchop (alt rounds) 

Sit up Twist 

Swings 

DEc Beats to Fuel You