2-3 rounds:
30s cats and cows
5 up and downdogs
30s external rotation overhead reach (orange band)
2-3 rounds:
10 wall hinges
10 ring rows
15 banded overhead reaches
EMOM x 10:
1. 3 push-press + 3 push-jerks
2. 20 walking lunges
5 rounds for Time:
10 jumping pull-ups
15 thrusters
20 sit-ups
Skill: wall walk 5 rounds 1-3 wall walks 50 double unders 8 dbl DB clean and jerk
Push press 10-8-6-4-2-2-2-2 *Reset for every rep 1-2 warm-ups + 3 heavy sets:6-8 dumbbell bench press6-8 barbell bent over rows 10-10-8-8-6-6Single-arm dumbbell high pullSingle-arm dumbbell strict
Up to 12 min Death by push press 25-20-15-10-5 reps for time of:CaloriesBox jumps Sit-upsRing (Or Box) dips
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