11/20 Wednesday

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#