Warm up
100m Run
20m Emu walk
10 Dislocates
10 Samsung Twist
10 Bird/Dog
Skill (10 min)
Ring Dips
5x8
* Band assistance or Scale dips to box
* Superset with Bent over row heavy barbell
Metcon
5 RFT
25 Wall Balls
25 KB SDLHP
25 Box Jump
25 DB Push Press
25 Cal Bike/Row
Cool Down
1 min each
German hang
calf
couch
down dog
pigeon
spinal waves
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