Warm up
A- Mash- Feet & calves
Activate- (See below)
B- Shoulder Warm Up
2 minutes jump rope
Planche push ups
Handstand force the extension for 30 seconds
OH Duck walk 10m
Crab walk 10m
Ultra wide supine grip pull ups
TTR
Skill
Cycling TTB & KBS
WOD
5x
30:30
-Double unders
-TTB
-KBS w/35# m/53#
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