'Warm-Up  for quality not for time  10 reps in place or 25 feet walking  -walking high kicks -knee pull to chest -figure 4 -quad stretch -knuckle sweep -high knees -butt kickers -skip for height -skip for distance   Metcon 3 Rounds for Time  -600M Run  -25 Sit-ups -25 back extensions  Subs -sub back extensions for weighted good mornings if you have equipment  -If you have no equipment, sub with supermans   Have fun!' 

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