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07/11/2018

Warmup 2 rounds - 3 wall walks - 5 strict KB press (each arm) - 5 goblet squats - 10 cal bike


Skill

EMOM 10 - 20ft HS Walk

or - 20 sec Free HS Hold

or - 20 sec Wall HS Hold

*HSPU Kipping Practice (10min)*


Conditioning 7 min AMRAP - 3 Wallballs - 3 HSPU - 6 Wallballs - 6 HSPU - 9 Wallballs - 9 HSPU etc…

Core (time permitting) 3 rounds - 15 GHDSU - 30 sec plank - 15 Hollow Rocks - 30 sec side plank (lt.) - 15 v-ups - 30 sec side plank (rt.)

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