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Warm up:

15 Ground to overhead
1 min shoulder press (L)
1 min shoulder press (R)
400 m run
At home Diane:
Single arm KB/DB deadlift (switch half)
Single arm KB/DB push press (switch half)
** 21-15-9 if you have handstand pushups
Cool down:
2 rounds:
3 Jefferson curls
1 min pigeon pose (L)
1 min pigeon pose (R)