Mobility/Warm-up
Limber 11
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Strength/Skill
Every 90 seconds, for 30 minutes (5 sets of each):
Station 1 – Strict Handstand Push-Ups x 10-15 reps
Station 2 – Bottom’s Up Kettlebell Carry x 25 meters each arm
Station 3 – Supinated-Grip Bent-Over Barbell Row x 8-10 reps @ 2111
Station 4 – Alternating Cossack Squats with Kettlebell in Goblet x 16-20 reps @ 20X1
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Metcon
For time:
50 Calories of Assault Bike
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Accessory Work
100 Hollow Body Bounces
30 Straight Body Ceiling-reaching Crunches @ 1010