warm-up:

4rounds

  • 1min hs hold
  • 10 baby makers
  • 10 mtn climbers
  • 1min hollow bar hang

6rounds

part a - 3min clock

  • 600/550m row

 

part b - 3min clock

  • 12 box jumps
  • 12 hammer strikes (ea)
  • 12 hspu
  • 12 t2b

xtra stretch time

mobility

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

 

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