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The Most Effective Squat Challenge: 100 Rep Fitness Blender Squat Challenge//this was my WOD but made it more intense by adding 5 squat jumps between each move, did 2 rounds, and did second round with weight.
One-Legged Bridge: Lie on your back with your right knee bent, foot flat on the floor, and your left ankle resting on top of your right thigh. Raise your hips off the floor as high as you can. Slowly lower, then repeat for 10 to 12 reps before switching