Warm up:
PVC game
Strength:
12 min work :
5 rounds :
- 10 Hollow rocks
- 10 banded pull down
- 5 wall walks
WOD: (24min)
Every 4 min alternating station/ 6 sets:
A.
- 200 m machine
- 15 HSPU / hand release push ups
- 15 Goblet Squat
B.
- 12 Cal Machine
- 15 KB Swing
- 10 Pull ups
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