Core Warm up
400m run
*Shoulder activation
Band pull apart
Shoulder external rotation
Dead bug complex
Plank complex
Gymnastic isometric holds
Skill
2 on 1 ring rows
Partner WOD
20 minute ping pong
30 double unders
Push ups w/12 reps m/20 reps
50m shuttle run 2x each
2 on 1 ring rows w/12 reps m/20 reps
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