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Warmup

400m run/walk, Dynamic stretches

Dirty by the Dozen

12 Burpees

12 DB reverse lunges

12 Ski jumps

12 tricep push ups/DB kickbacks

12 squat jumps

12 mountain climbers

12 weighted bridge lifts

12 DB dippy birds

12 side plank clams

12 DB thrusters

12 down dog to push up

12 DB lying chest flys

Cool down/stretch