Warm up
tabata dbl unders (Work 20 seconds, break 10
for 6 minutes)
3 rounds
10 shoulder taps
3 bike cals
15 sec hollow hold
Strength :
strict pull up work
- 5 sec descend from bar
- max hold chin over the bar
WOD
15 min amrap
run 400 m
15 kB swings
20 lunges
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