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Stretch and warm up as needed for 10 minutes.
21 EMOM (Every minute on the minute) .... Do as many reps of the movement as you can for a minute....every minute you move to the next movement ...do this for 21 minutes
How to do the movements:
Line Jumps: https://www.youtube.com/watch?v=qD2Ni3FqI00
Plank Hold: https://www.youtube.com/watch?v=pvIjsG5Svck