warm-up:

5rounds

  • 1 bear crawl
  • 1 lap
  • 1 lunge walk lap

10rounds (40min)

  • min 1 - 12 db sa snatch (ea)
  • min 2 - 80/120 jump ropes
  • min 3 - kb hold
  • min 4 - 24 push-ups

mobility

  • childs to cobra
  • ddog to updog
  • lizard
  • pigeon
  • banded oh distract.

 

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