Warm up
A. 1 wrist prep movement
B. shoulder circles with torso twist x 10 each direction
C. Run like a dog/monkey? 1 round each direction Go Fast!
D1. 4 bridge wall walks x 2 sets
D2. trap 3 stick raises x 10 reps with 10 sec hold x 2 sets
D3. ostrich walk 1/2 length x 2 sets
A. Every minute on the minute, alternating for 10 minutes, do:
5 snatch high pulls at 20 lbs over your max
kipping hspu x 8-15 (so your numbers might look like this, 10, 12, 15, 10, 8). Goal is 15 reps. Nothing under 8.
B. Handwalking practice
Everyone - 30-60 sec chest to wall with a beautiful bodyline. x 3 sets if you do 30 sec.
Advanced: after your chest to wall hold, 5 max distance attempts.
C. Row 1000 meters
3 Rounds:
Double Unders x 50
Toes to Bar x 20
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