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warm up

Hip spin up

Skill

9 min EMOM:

1)Rope climb/pull

2) Handstand Hold/Walk  

3) Hanging Straight Leg Raise to Parallel

conditioning

3 sets – 3 min ON/OFF:

• 3 Farmer Carry Laps

• 2 Wall Walks / 10 Yoga push ups

• 10 Cals on Machine

Cashout

Couch stretch x 2 min/side