3 sets:
5 cat/cows
6 reps, 5.5 Hollowbody.Superman3 sets:
5 push-ups + 2x toe tap
5 skin the cats3 sets:
6 alternating 4-point kartwheels
10 alternating ring pistols
3 rounds for time:
10 deadlifts
400m run
3 sets:
5 cat/cows
6 reps, 5.5 Hollowbody.Superman3 sets:
5 push-ups + 2x toe tap
5 skin the cats3 sets:
6 alternating 4-point kartwheels
10 alternating ring pistols
3 rounds for time:
10 deadlifts
400m run
:30/:30 x 32DB press Plank hold DB row Copenhagen R Copenhagen L DB skull crusher DB russian twist DB delt fly
10 min stretching 30 min amrap 400m run20 Ring row 30 pushups40 sit ups50 air squats Rest 2 min in between rounds
Skill: Bar muscle-ups AMRAP in 20 minutes, for quality:1-5 bar muscle-ups or progression100m jog10 wallballs100m jog60s skipping practice
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