A. (For warm up) 2 rounds: 20 alternating arm raises 15 second ring dip hold 10 hanging kips 2 rounds: 20 second handstand hold 15 second bike (legs only) 10 kipping pull ups B. “Top Heavy” (Teams of
A. (For warm up) 20 backwards arm circles 20 sky touch 20 star toe touches 20 Spider-Man lunges 20 glute bridge with pause 20 ring rows (elbows high) B. (12:00 clock) Every 2:00: 10 barbell bent over
A. (For warm up) 1:00 lacrosse ball foot (each side) 20 bent over glute 30 second calf stretch each side 1:00 wall sit 20 calf raises + 2 second pause 30 second: light row B. (5:00 cap) 2 rounds: 1:00
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